Workout of the Day

CrossFit WOD, November 7, 2022

11-7-22

Warm-up
1. 3 min on the bike
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)
Back Squat (3×1)
Back Squat 3×1
3×1 @86% 1RM Back Squat

Scoring: Load

Front Squat (10×3)
Front Squat 10×3
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

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-

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

Scoring: Load