09. Feb
CrossFit WOD, February 9, 2023
CrossFit – Thu, Feb 9
Warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>8Minute Moving through:<br />1:00 Row (moderate) (your choice)<br />10 Inchworm w/Push Up<br />10 Alt. Leg V-Up<br />10 Hanging Scap Retractions, 5 Kip to Swing<br />5 Single Arm Dumbbell High Pull (each side) (moderate)<br />5 Single Arm Dumbbell Press (each side) (moderate)</p>
Mr Feeney (AMRAP – Rounds and Reps)
<p>AMRAP 18 Minutes<br />18 Alternating Dumbbell Hang Clean and Jerks (50/35)<br />18 Dumbbell Facing Burpees<br />18 Toes to Bar</p><ul><li><p><strong>Target Rounds:</strong>6+</p></li><li><p><strong>Minimum Rounds before scaling:</strong>4</p></li></ul>
Snatch (10-8-6-4-2)
<p>10 Squat Snatch<br />8 Squat Snatch<br />6 Squat Snatch<br />4 Squat Snatch<br />2 Squat Snatch<br />-Rest as needed in between sets-<br /><br />*These will be cycled.<br />*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.<br />*Keep your movement fluid and precise!</p>
Accessory work
<p><br />Take 10 minutes to establish a 3 rep max Squat Snatch</p><p> </p><p>2 Floating Snatch Deadlift @ 100% 1 RM Snatch<br />2 Floating Snatch Deadlift @ 100% 1 RM Snatch<br />2 Floating Snatch Deadlift @ 105% 1 RM Snatch<br />2 Floating Snatch Deadlift @ 105% 1 RM Snatch<br />2 Floating Snatch Deadlift @ 105+% 1 RM Snatch<br />2 Floating Snatch Deadlift @ 105+% 1 RM Snatch<br /><br />*On the eccentric, go down until JUST before the barbell touches the ground, but don’t let it touch! You’ll then move immediately into the next rep</p><p>3000m Run Easy<br />*Every 2 minutes perform a 5 second surge (up to ~95% effort)</p>