Workout of the Day

CrossFit WOD, November 25, 2022

11-25-22

Warm-up
1. Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate
2 Sets
200m Jog
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
Metcon (Time)
pyramid helen

partner full send friday
Run 1200m
63 Kettlebell Swings (53/35)
36 Pull Ups
Run 800m
42 Kettlebell Swings (53/35)
24 Pull Ups
Run 400m
21 Kettlebell Swings (53/35)
12 Pull Ups

time cap 25 min

Power Clean (3-3-2-2-2)
Power Snatch 3-3-2-2-2
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
2 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 68% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch

Scoring: Load

Deadlift (3×5)
Deadlift 3×5
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8/10 RPE

Scoring: Load