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10. Nov
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CrossFit WOD, November 10, 2022

11-10-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

3. SUCCESSORIES
3a. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
2-3 Sets:
1:00 Cardio (your choice) (moderate)
25 Single Unders
10 Hanging Scap Retractions
3-5 Strict Pull Ups
20 Alt. Leg V-Up

Clean complex (Weight)
Complete the following

Power Clean + Clean Panda Pull + Clean + Split Jerk 5×4
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 9/10 RPE

Scoring: Load

Metcon (AMRAP – Rounds)
Halbrand

Halbrand

AMRAP 12 Minutes
80 Double Unders
4 Rope Climbs
20 GHD Sit Ups

Accessory Work
Row
5 sets:
400m at RP5
200m at RPE3

-rest as needed-

5 sets:
200m at RPE8,
100m RPE3,
100m at RPE9
Rest 2-3min b/t sets

2000m at RPE 3

Scoring: Time