06. Mar
CrossFit WOD, March 6, 2023
CrossFit – Mon, Mar 6
Warm up
<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">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></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>2-3 Sets<br />1:00 Jog (Easy-Moderate)<br />10 Hanging Scap Retraction<br />10 Banded Air Squat</p>
The little mermaid (Time)
<p>DELOAD WEEK</p>
<p>Run 1000m<br />-into-<br />5 Rounds<br />5 Strict Pull Ups<br />15 Air Squats<br />-into-<br />Run 1000m</p><p> </p><p>16 min cap</p>
Snatch (5×1)
<p>1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6/10 RPE<br />1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6.5/10 RPE<br />1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE<br />1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE<br />1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 8/10 RPE</p>
Back Squat (5×4)
<p>Build to a set of 4 Back Squat @8/10 RPE</p>