29. Nov
CrossFit WOD, November 29, 2022
11-29-22
Warm-up
Push Press (5-5-4-3-3)
Push Press 5-5-4-3-3
5 Push Press @ 55% 1 RM Push Press
5 Push Press @ 60% 1 RM Push Press
4 Push Press @ 65% 1 RM Push Press
3 Push Press @ 70% 1 RM Push Press
3 Push Press @ 70-73% 1 RM Push Press
5 Push Press @ 55% 1 RM Push Press
5 Push Press @ 60% 1 RM Push Press
4 Push Press @ 65% 1 RM Push Press
3 Push Press @ 70% 1 RM Push Press
3 Push Press @ 70-73% 1 RM Push Press
Scoring: Load
Clean (5 x 4 )
3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 5×4
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70-73% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70-73% 1 RM Clean and Jerk
Scoring: Load
Metcon (Time)
Hawaiian Shave Ice
Hawaiian Shave Ice
60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders
60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders
15 min time cap
Accessory Work
Row Anaerobic Power (SemiFinals & Games)
1500m at RPE3,
100m at RPE8-9, 200m at RPE2-3,
100m at RPE8-9, 200m at RPE2-3,
Rest 3min,
200m at RPE9, 300m at RPE1-2,
200m at RPE9, 300m at RPE1-2,
Rest 3min,
300m at RPE9.5, 400m at RPE1-2,
300m at RPE9.5, 400m at RPE1-2,
1500m at RPE3,
100m at RPE8-9, 200m at RPE2-3,
100m at RPE8-9, 200m at RPE2-3,
Rest 3min,
200m at RPE9, 300m at RPE1-2,
200m at RPE9, 300m at RPE1-2,
Rest 3min,
300m at RPE9.5, 400m at RPE1-2,
300m at RPE9.5, 400m at RPE1-2,
Scoring: Time
2. Mayhem Hip Halo Activation
3. 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)
8-12 minutes moving through:
15/12 Calorie Row (moderate)
50 Single Unders
10 Hanging Scap Retractions, 5 Kip to Swing, 2-3 Strict Pull Up
5 No Jump Burpee