Workout of the Day

CrossFit WOD, November 22, 2022

11-22-22

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

2. Mayhem Hip Halo Activation
3a. Barbell Prep
Burgener Warm Up 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 Row
10 Box Jump w/Step Down (Increase in height each set)

Shoulder Press (5-5-4-3-3)
Shoulder Press 5-5-4-3-3
5 Shoulder Press @ 55% 1 RM Shoulder Press
5 Shoulder Press @ 60% 1 RM Shoulder Press
4 Shoulder Press @ 65% 1 RM Shoulder Press
3 Shoulder Press @ 70% 1 RM Shoulder Press
3 Shoulder Press @ 70% 1 RM Shoulder Press

Scoring: Load

High-Hang Clean (high hang clean and jerk)
High Hang Clean + Push Jerk 5×4
3 High Hang Clean + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 68% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk

Scoring: Load

Metcon (Time)
the turkey pardon

The Turkey Pardon
2 Sets (1 Set Every 7:00)
21-15-9
Calorie Row OR Ski
12-9-6
Box Jump Overs (30/24)

*Female Calories: 18-12-6

Accessory Work
Clean Pull 5×3
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 85% 1 RM Clean
3 Clean Pull @ 85% 1 RM Clean

Scoring: Load