CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Power Snatch

3 Power Snatch

– Use lightweight that can be cycled smoothly for 3 Touch and Go reps

* Complete a set every 90 seconds *

Metcon

Metcon (Time)

Freedom (RX+)

21-18-15-12-9-6-3

Russian KB Swings (72/53)

Stick Sit Ups

100′ Farmers Carry after each round (72/53)

Independence (RX)

21-18-15-12-9-6-3

Russian KB Swings (53/35)

Abmat Sit Ups

100′ Farmers Carry after each round (53/35)

Freedom

18-15-12-9-6-3

Russian KB Swings (light)

Abmat Sit Ups

100′ Farmers Carry after each round (light)

Target Time: 11-13 Minutes

Time Cap: 15 Minutes

Aim for unbroken movements.

Switch hands when needed on carries.

If you’re doing the open workout tomorrow, this should be a recovery workout. Scale the weight back and work on Squat snatches in the hole with 35-75 lbs.

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back