CrossFit 03/15/2023

CrossFit Mile Zero – CrossFit

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Strength

Back Squat

Build to a Heavy 1 RM, 2 RM, 3 RM.

* On a 2:15 Clock *

* Newer Athletes build to a heavy triple. Not a max!*

Front Squat

Build to a Heavy 1 RM, 2 RM, 3 RM.

* On a 2:15 Clock *

* Newer Athletes build to a heavy triple. Not a max!*

Workout (Time)

Emerald Isle

Freedom (RX+)

21-15-9

Double Dumbbell Clean and Jerks (50s/35s)

16 Double Dumbbell Front Rack Lunge (50s/35s)

Independence (RX)

21-15-9

Double Dumbbell Clean and Jerks (35s/25s)

16 Double Dumbbell Front Rack Lunge (35s/25s)

Liberty

20-16-10

Alternating Dumbbell Clean and Jerks (light)

50ft Single Dumbbell Front Rack Walking Lunge (light)

Target time: 5-7 minutes

Time cap: 10 minutes

Steady workout with a decent amount of weight. Be prepared for the heart rate to spike and breathing to be difficult.

Break the Clean and Jerks in 2-3 sets with short rest periods.

Aim for unbroken on the lunges.

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)