CrossFit WOD, November 29, 2023

Nov 29, 2023 by opengym in WOD 0 Comments

Mayhem Affiliate 11/29/2023

Warm-up

1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light) 2 Snatch Grip Push Press 1 Overhead Squat 2. Strength Prep 2 Snatch Push Press + 1 Overhead Squat: - Work up to a heavy in 10-12 minutes 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 2 Burpee Box Jump Over

Strength/Accessory

Snatch Push Press + Overhead Squat (Weight)

2 Snatch Push Press + 1 Overhead Squat: - Work up to a heavy complex in 10-12 minutes

Snatch Push Press + Overhead Squat (Weight)

Snatch Push Press + Overhead Squat 1×32 Snatch Push Press + 1 Overhead Squat: - Work up to a heavy complex in 10-12 minutes

Workout (2 Rounds for reps)

Livin’ on a Prayer Freedom (RX’d) 6:00 AMRAP 8/7 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Calorie Air Bike Independence 6:00 AMRAP 6/5 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (20/16) -rest 4:00- 6:00 AMRAP 4 Burpees Box Jump Overs (20/16) 2-4-6-8. . . Calorie Air Bike Liberty 6:00 AMRAP 5/4 Calorie Air Bike 2-4-6-8. . . Up Down Box Step Overs (20/16) -rest 4:00- 6:00 AMRAP 6 Up Down Box Step Overs (20/16) 1-2-3-4. . . Calorie Air Bike <ul><li>Target Round each set: Set 1: Through Round of 10 Burpee Box Jump Overs Set 2: Through Round of 10 Calorie Bike</li><li>Minimum Round before scaling: Set 1: Into Round of 8 Burpee Box Jump Overs Set 2: Into Round of 6 Calorie Bike</li></ul>

Workout

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose

Mobility

CrossFit WOD, November 29, 2023

post author opengym

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