02. May
CrossFit WOD, May 2, 2023
CrossFit – Tue, May 2
Warm up
<p>Banded 7s- perform 7 reps of each movement</p><p>2.Mayhem Hip Halo Activation</p><p>3. Barbell Prep</p><p>Snatch:<br />A)Burgener Warm up Snatch- 3-5 reps at each position</p><p>B)Skill Transfer Exercises Snatch- 3-5 reps of each movement</p><p>3)3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>8-12 minutes moving through:<br />1:00 Row (moderate)<br />25 Single Unders<br />25 Plate Hops<br />5 Inchworms<br />5 single leg dumbbell RDL (each side) (moderate)<br />5 Hang Dumbbell Snatches (each side) (moderate)</p>
Snatch (3-2-1-3-2-1-1-1)
<p>3 Pause Snatch @ 70% 1 RM Snatch<br />2 Pause Snatch @ 73% 1 RM Snatch<br />1 Pause Snatch @ 75% 1 RM Snatch<br />3 Pause Snatch @ 73% 1 RM Snatch<br />2 Pause Snatch @ 75% 1 RM Snatch<br />1 Pause Snatch @ 78% 1 RM Snatch<br />1 Pause Snatch @ 78% 1 RM Snatch<br />1 Pause Snatch @ 78% 1 RM Snatch</p>
Iris (Time)
<p>3 sets<br />10 Devil’s Press (2×50/2×35)<br />100 Double Unders<br />10 Devil’s Press (2×50/2×35)<br />-Rest 1:1 b/t set-<br /><br />*Sets are ideally unbroken</p><p>4 min cap per set</p>
Accessory work
<p>4 sets<br />10 Double DB Incline Row @RPE 7<br />-rest 60-90 seconds b/t sets-<br /><br />4 sets<br />15 Bent Over Banded Tricep Extension @ RPE 7<br />-rest 60-90 seconds b/t sets-<br /><br />4 sets<br />1-2 Legless Rope Climbs<br />-rest 60-90 seconds b/t sets-</p>