CrossFit 02/10/2023

CrossFit Mile Zero – CrossFit

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Strength

Power Clean (Every 90 Seconds for 8 Rounds
– Use lightweight that can be cycled smoothly for 3Touch and Go reps)

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Freedom (RX+)

12:00 Amrap

1-2-3-4-5-6-7-8-9-10

Dumbbell Front Squats (50s/35s)

Bar Facing Burpees

– into –

1RM Clean (Power or Squat)

Independence (RX)

12:00 Amrap

1-2-3-4-5-6-7-8-9-10

Dumbbell Front Squats (35s/25s)

Bar Facing Burpees

into

Heavy Single Power Clean

Liberty

12:00 Amrap

1-2-3-4-5-6-7-8-9-10

Goblet Squats (light)

Up Downs

into

Single Power Clean (Moderate)

Target time: 5-6 minutes

Time cap: 8 minutes

The goal is to get through the first workout fast, but to save some energy for round 2.

Use the remaining time to work up to a safe, heavy single. Dial it back if form deteroriates.

If you’re feeling good, we’ll add 3 more minutes to the clock to let you keep getting after it!

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean
Can be power or squat

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)