Workout of the Day

CrossFit WOD, September 23, 2022

9-23-22

Warm-up
1. Mayhem Hip Halo Activation
2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
3. Snatch and Clean & Jerk Warm-Up
Build to Snatch and Clean & Jerk weight.
Power Snatch (5 x 1 )
Power Snatch 5×1 @ 75% 1RM Snatch
14:00-19:00

5 Sets: 1 rep @ 75% 1RM Snatch

*Do a set every minute.

*This will go directly into the Power Clean and Jerk lifting EMOM.

Scoring: Load

Power Clean + Jerk (Weight)
Power Clean & Jerk 5×1 @ 75% 1RM
19:00-24:00

5 Sets: 1 Power Clean and Jerk @ 75% 1RM

*Do a set every minute.

Scoring: Load

Metcon (Time)
Poodle

Poodle
FULL SEND FRIDAY!!!
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee

Time Cap: 15 minutes

Accessory Work
Behind the neck Split Jerk 3-2-1-1-1
3 Jerk Behind The Neck @ 5/10 RPE
2 Jerk Behind The Neck @ 6/10 RPE
1 Jerk Behind The Neck @ 7/10 RPE
1 Jerk Behind The Neck @ 8/10 RPE
1 Jerk Behind The Neck @ 9/10 RPE

Back Squat 10×3
10×3 Back Squat @ 75% 1RM Back Squat