CrossFit 09/12/2022

11
Sep

CrossFit 09/12/2022

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

3-Position Power Snatch (5 sets at 70% of 1RM Snatch)

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets

* Complete a set every 1:30 *

Overhead Squat (3×2 @80% of 1RM Snatch)

Workout

Metcon (Time)

“Rainbow Roll”

Freedom (RX+)

3 Rounds

30 Air Squats

20 Alternating Lunges

30 Push-ups

20 Alternating Lunges

30 Kettlebell Swings (53/35)

Independence (RX)

3 Rounds

25 Air Squats

20 Alternating Lunges

25 Push ups

20 Alternating Lunges

25 Kettlebell Swings (35/25)

Liberty

3 Rounds

20 Air Squats

14 Alternating Lunges

20 Bar Push ups

14 Alternating Lunges

20 Russian Kettlebell Swings (light)

Target time: 12-14 minutes

Time cap: 16 minutes

Test the water Round 1 and maintain Rounds 2/3

Keep Push Ups in Quick Sets (5s or 10-8-6-4-2)

KB Swings in 1-2 Sets

Cooldown

Metcon (No Measure)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)