07. Nov
CrossFit WOD, November 7, 2022
11-7-22
Warm-up
Back Squat (3×1)
Back Squat 3×1
3×1 @86% 1RM Back Squat
3×1 @86% 1RM Back Squat
Scoring: Load
Front Squat (10×3)
Front Squat 10×3
10×3 @80% 1RM Front Squat
10×3 @80% 1RM Front Squat
Scoring: Load
Metcon (Time)
the rings of power
The Rings of Power
15 Bar Muscle Ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups
15 Bar Muscle Ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups
Scoring: Time
TARGET SCORE
Target Time: sub 5 minutes
Time Cap: 8 minutes
Accessory Work
Arondir (SemiFinals & Games)
Masters 35-44
4 Rounds for Quality (NOT for time)
16 Lunge steps with Bear Hug Hold (150/100)
75’ bear hug carry (150/100)
32 banded march bear hug March (150/100)
-Rest as needed b/t rounds-
Masters 35-44
4 Rounds for Quality (NOT for time)
16 Lunge steps with Bear Hug Hold (150/100)
75’ bear hug carry (150/100)
32 banded march bear hug March (150/100)
-Rest as needed b/t rounds-
Accessory Work
Snatch Balance 5×2
2 Snatch Balance @ 6.5/10 RPE
2 Snatch Balance @ 7/10 RPE
2 Snatch Balance @ 7.5/10 RPE
2 Snatch Balance @ 8.5/10 RPE
2 Snatch Balance @ 9/10 RPE
2 Snatch Balance @ 6.5/10 RPE
2 Snatch Balance @ 7/10 RPE
2 Snatch Balance @ 7.5/10 RPE
2 Snatch Balance @ 8.5/10 RPE
2 Snatch Balance @ 9/10 RPE
Scoring: Load
2. Mayhem Hip Halo Activation
3. Squat Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)