CrossFit 11/08/2023

Announcements

Bring a Buddy Week is Monday 11/6 through Saturday 11/11.

Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about!

CrossFit Mile Zero – CrossFit

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Strength/Accessory

EMOM 9 (Checkmark)

EMOM 9

100m Run/200m Bike

5 Squat Jumps

3 Hang Power Cleans (ascending weight. DB or Barbell)

Workout

Workout (Time)

New Kids on the Block

Freedom (RX+)

300m-200m-100m Run or 21-15-9*

Calorie Bike

Hang Power Cleans (95/65)

-Rest 4 minutes-

300m-200m-100m Run or 21-15-9* Calorie Bike

15-12-9

Hang Power Cleans (135/95)

*Women’s Calories: 16-12-8

Independence (RX)

200m-150m-100m Run or 18-13-8 Calorie Bike

DB Hang Power (35s/25s) (75/55)

-Rest 4 minutes-

200m-150m-100m Run or 18-13-8 Calorie Bike

15-12-9

DB Hang Power Cleans (45s/35s)(115/75)

(Womens Calories: 14-10-6)

Liberty

150m-100m-50m Run or 15-10-5

Calorie Bike

Dumbbell Hang Power Cleans (light)

-Rest 4 minutes-

150m-100m-50m Run or 15-10-5 Calorie Bike

12-9-6

Dumbbell Hang Power Cleans (moderate)

Target time each set: 4:30-5:30

Time cap each set: 7 minutes

Mobility

Mobility (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)