Workout of the Day

CrossFit WOD, November 28, 2022

11-28-22

Warm-up
1. Banded 7s – perform 7 reps of each movement
2. Hip Halo Activation
3. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
2-3 Sets
1:00 Bike OR Row (moderate)
7 Single Arm KB Thruster (each side) (Light)
20 Step Back Lunges
Snatch (3 position snatch 5 x 3 reps)
3 Position Snatch (High Hang, Above the Knee, Floor) 5×3
3 Position Snatch @ 55% 1 RM Snatch
3 Position Snatch @ 65% 1 RM Snatch
3 Position Snatch @ 70% 1 RM Snatch
3 Position Snatch @ 70% 1 RM Snatch
3 Position Snatch @ 70-73% 1 RM Snatch

High Hang Snatch + Above the Knee Snatch + Full Snatch

Scoring: Load

Metcon (Time)
Huli Huli Chicken

Huli Huli Chicken
4 sets (1 set every 4 minutes)
20/16 Calorie Bike Erg (OR Row)
20 Wall Balls (20/14) (10’)
50’ Overhead Walk Lunge (95/65)

time cap 3:30

Accessory Work
Pause Front Squat 5×3
3 Pause Front Squat @ 65% 1 RM Front Squat
3 Pause Front Squat @ 70% 1 RM Front Squat
3 Pause Front Squat @ 70% 1 RM Front Squat
3 Pause Front Squat @ 75% 1 RM Front Squat
3 Pause Front Squat @ 75% 1 RM Front Squat

*Pause for 2 seconds at bottom of squat

Snatch Push Press + Pause Overhead Squat 5-5-4-3-3
3 Snatch push press + 2 Pause Overhead Squat @ 55% 1 RM Snatch
3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch
2 Snatch push press + 2 Pause Overhead Squat @ 65% 1 RM Snatch
2 Snatch push press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch push press + 1 Pause Overhead Squat @ 70-73% 1 RM Snatch

* Pause for 2 seconds at bottom of Overhead Squat

Scoring: Load