CrossFit 05/05/2023

4
May

CrossFit 05/05/2023

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Snatch Push Press + Snatch Balance

10×1, 1 Snatch Push Press + 1 Snatch Balance, No %, Staying light throughout

* Rest 90 seconds between sets *

Push Press

10×2, Push Press, No %, Staying light throughout

* Rest 90 seconds between sets *

Bench Press

10×2,Bench Press, No %, Staying light throughout

* Rest 90 seconds between sets *

Workout

Workout (Time)

Cookeville

Freedom (RX+)

For Time:

50 Bar Facing Burpee

50 Thruster (95/65)

-Rest 5:00-

For Time:

1000m row

Independence (RX)

For Time:

50 Bar Facing Burpee

50 Thruster (75/55)

-Rest 5:00-

For Time:

1000m row

Liberty

For Time:

35 Up Downs

35 Dumbbell Thrusters (light)

-Rest 5:00-

For Time:

500m row

Target time each set:

Burpee/Thruster: 7-8 minutes

1000m Row:

Male: Sub 3:45

Female: Sub 4:10

Time cap each set:

Burpee/Thruster: 12 minutes

1000m Row: No time Cap

Pace your way through the burpees and thrusters.

Burpees are a steady pace, thrusters should have a strategy to break it up in no more than 5 sets.

Max effort on the row. Scored under second workout.

1000m Row (Time)

Max Effort 1000m Row

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)