Workout of the Day

CrossFit WOD, November 8, 2022

11-8-22

Warm-up
1.Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
8-12 Minutes moving through (at easy to easy/moderate pace)
1:30 Bike
10 Single Arm Russian Kettlebell Swing (each side) (light)
10 single arm dumbbell upright row (each side) (light)
10 banded good morning

Snatch (Weight)
Snatch Pull + Snatch Panda Pull + Snatch 4-4-3-3-3
1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch@ 8.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 8.5+/10 RPE

Scoring: Load

Galadriel (Time)
Galadriel
21-15-9 (18–12-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 1:1-
21-15-9 (18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)

*Sub Echo Bike 18-12-6 (15-10-5) for Rx’d if needed
TARGET SCORE
Target Time each set: sub 6 minutes

Time Cap each set: 9 minutes

Accessory Work
Accessory Finisher
3 Sets
10 Incline Dumbbell Bench Press
10 Barbell Row on GHD

*SemiFinals & Games perform only Barbell Row on GHD

Scoring: Checkbox

Accessory Work
Brandyfoot (SemiFinals & Games)
Masters 35-44
2 sets:
50’ Handstand Walk
300m Run
150’ Handstand Walk
300m Run
50’ Handstand Walk
-rest 1:1 b/t sets-

-then-

4 sets:
Run
800m Moderate, 200m easy
-no rest b/t sets-