CrossFit 02/02/2023

CrossFit Mile Zero – CrossFit

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Strength

Power Snatch

Every 90 Seconds for 8Rounds

– Use lightweight that can be cycled smoothly for 2 Touch and Go reps

Workout (AMRAP – Reps)

Look What You Made Me Do

Freedom (RX+)

4 sets:

1:00 Max Sumo Deadlift High Pulls (72/53)

1:00 Max Abmat Sit Ups

1:00 Max Calorie Bike

1:00 Rest

Independence (RX)

4 sets:

1:00 Max Sumo Deadlift High Pulls (53/35)

1:00 Max Abmat Sit Ups

1:00 Max Calorie Bike

1:00 Rest

Liberty

4 sets:

1:00 Max Sumo Deadlift High Pulls (light)

1:00 Max Abmat Sit Ups

1:00 Max Calorie Bike

1:00 Rest

Target number of reps each set: 60+ reps (total)

Minimum number of reps before scaling: 40 reps (total)

Kip the hips low and chest up on high pulls.

Use the arms during sit ups.

Hard to start the bike before easing into the minute.

Don’t go all out Round 1. Ease your way into the intensity.

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