10. Nov
CrossFit WOD, November 10, 2022
11-10-22
Warm-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
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
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
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