CrossFit – Tue, Dec 12

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength/Accessory

3 Position Power Clean (Ground, Below Knee, Hang)

1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean

– Complex is completed unbroken

– Workout up to heavy complex over 10 Rounds

Workout

Kanga Bangas (Time)

Freedom (RX+)

5 rounds

12 Dumbbell Deadlifts (50s/35s)

9 Dumbbell Hang Cleans (50s/35s)

6 Dumbbell Shoulder to Overhead (50s/35s)

15/12 Calorie Air Bike or 200m Run

Independence (RX)

5 rounds

12 Dumbbell Deadlifts (35s/25s)

9 Dumbbell Hang Cleans (35s/25s)

6 Dumbbell Shoulder to Overhead (35s/25s)

12/10 Calorie Air Bike or 150m Run

Liberty

5 rounds

9 Dumbbell Deadlifts (light)

6 Dumbbell Hang Cleans (light)

3 Dumbbell Shoulder to Overhead (light)

10/8 Calorie Air Bike or 100m Run

Target time: 10-12 minutes

Time cap: 15 minutes

Dumbbells used should allow for nearly unbroken rounds.

Use the bike as an opportunity to rest your grip.

Don’t drop the dumbbells!

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)