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09. Mar
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CrossFit WOD, March 9, 2023

CrossFit – Thu, Mar 9

Warm up
<p>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</p><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&amp;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 />Row<br />1:30 easy<br />:30 moderate<br />1:00 easy<br />:30 moderate/fast<br />:30 easy<br />:30 fast<br />:30 rest<br />:10 sprint</p>
Ariel and Prince Eric (Checkmark)
<p>5 sets:<br />600m Row at RPE5,<br />3 Minute Echo Bike at RPE3,<br />- Rest 1 minute b/t sets-<br /> </p><p>6. Min per round cap</p>
Hang Snatch (2 sets of the ladder)
<p>2 Times Through:<br /><br />Hang Snatch Speed Ladder<br /><br />5 Hang Snatch @ 5/10 RPE<br />4 Hang Snatch @ 6/10 RPE<br />3 Hang Snatch @ 7/10 RPE<br />2 Hang Snatch @ 8/10 RPE<br />1 Hang Snatch @ 9/10 RPE<br />*Rest as needed in between sets<br /><br />**Record heaviest set as score.</p>