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23. Mar
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CrossFit WOD, March 23, 2023

CrossFit – Thu, Mar 23

Warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">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="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3><p>2-3 Sets<br />1:00 Row (moderate)<br />5 Inchworm w/Push Up<br />10 Single Arm Dumbbell High Pull (each side) (light/moderate)<br />10 Front Squat (empty bar)<br />-Then-<br />Warm Up to Power Clean and Front Squat weight</p>
Deadlift (4 x 10)
<p>4 sets: 10 reps @ – RPE 6-7<br /><br /><br />*Rest 2:00-2:30 b/t sets</p>
Power Snatch (Take 10 min to establish 2 rep max )
<p>Take 10 minutes to establish a 2 RM Power Snatch</p>
Habanero (AMRAP – Reps)
<p>AMRAP 12 Minutes<br />1-3-5-7-9….<br />Power Cleans (115/80)<br />Front Squats (115/80)<br />Lateral Burpees Over Bar</p>
Accessory work
<p>3 rounds<br />90 Double Unders<br />30 GHD SIt Ups<br />10 Bar Muscle Ups</p>