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20. Mar
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CrossFit WOD, March 20, 2023

CrossFit – Mon, Mar 20

Warm up
<h3 id="open">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;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&amp;feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3><p>Snatch:<br />A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=7&amp;ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each position</p><p>then</p><p> </p><p>2Sets<br />1:00 Cardio (moderate)<br />12 Hanging Scap Retraction, 6 Kip to Swing, 3 Strict Pull Up<br />6 Overhead Squat with Empty Bar<br />6 Power Snatch with Empty Bar<br />-Then-<br />Warm Up to Overhead Squat and Power Snatch weight.</p>
Snatch (5 x 1
Snatch pull +snatch high pull + 2 full snatch )
<p>1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7/10 RPE<br />1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7.5/10 RPE<br />1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE<br />1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8.5/10 RPE<br />1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 9/10 RPE</p>
Back Squat (2-4-6-8-10)
<p>2 Back Squat<br />4 Back Squat<br />6 Back Squat<br />8 Back Squat<br />10 Back Squat<br /><br />*These will be ascending reps AND ascending weight.<br />**In between sets, perform 5 Seated Box Jump.<br />***This will be our last week of these so really push that set of 10!</p>
Banana pepper (Time)
<p>3 rounds<br />8 Overhead Squats (115/80)<br />24 Pull Ups<br /><br />6 min cap</p><p><br />-at 8minutes-<br /><br />3 rounds<br />8 Power Snatch (115/80)<br />24 Wall Balls (20/14)</p><p>6 min cap</p>

Accessory work
<p>1-2-3-4-5-4-3-2-1<br />20yd Sled Push (Start with 1×45/1×35 add 1 plate every round up to 5 and back down)<br />Rope Climbs</p>