CrossFit 02/14/2023

CrossFit Mile Zero – CrossFit

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3 Position Snatch

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Every 90 Seconds for 8 Rounds

-Use lightweight that can be cycled smoothly

Workout (Time)

Funnel Cake

Freedom (RX+)

5 sets:

300m Run or 300m/250m Row

8 Burpee Box Jump Overs (24/20)

-Rest 90 secondsbetween sets-

Independence (RX)

5 sets:

300m Run or 300m/250m Row

6 Burpee Box Jump Overs (24/20)

Rest 90 seconds between sets


5 sets:

200m Run or 200/175m Row

6 Up Down + Box Step Up (20/16)

Rest 90 seconds between sets

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

The Run/Row should be roughly 60 seconds with the burpees taking 40-50 seconds.

Don’t hit the run/row so hard you need a break before starting the burpees.

Fast, but repeatable, sets.

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back