CrossFit 6/27/2022

CrossFit Mile Zero – CrossFit

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Strength

In The Hole Front Squat + Front Squat (5×2)

1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM

* Rest as needed between sets *

Gymnastics

Strict Weighted Chin up (5×2 @70% of 1RM)

Weighted Strict Chin Up (Supinated)

2 Strict Weighted Chin-ups x 5 sets @70% of 1RM

* Rest as needed between sets *

WOD

Metcon (Time)

“Everything’s bigger in Texas”

Freedom (RX+)

2:00 AMRAP:

15 Toes to Bar

12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike)

Max Power Snatch (95/65)

-rest 2:00 between sets-

*Continue until 50 Power Snatches are completed.

5 Rounds: 20 minute time cap (includes rest time)

Independence (RX)

2:00 AMRAP:

12 Toes to Bar

10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike)

Max Snatches 75/55

-rest 2 min between sets-

Liberty (Scaled)

2:00 AMRAP:

10 Hanging Knee rasies

10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike)

Max Alternating Dumbbell Snatches (light)

-rest 2 min between sets-

**Target Score**

Target reps each set: 15+ reps

Minimal number of reps before scaling: 10 reps

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)