CrossFit 05/11/2023

CrossFit Mile Zero – CrossFit

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Strength

Clean

10×1 Clean, Last 3 sets@ 85-90% of 1RM Clean

* Rest 90 seconds between sets *

Power Clean

10×1 Power Clean, Last 3 sets@ 85-90% of 1RM Power Clean

* Rest 90 seconds between sets *

Workout

Workout (AMRAP – Reps)

Giant River Otter

Freedom (RX+)

15 min AMRAP

15/12 Calorie Bike or 200m Run

10 Thrusters (75/55)

15/12 Calorie Bikeor 200m Run

8 Thrusters (95/65)

15/12 Calorie Bikeor 200m Run

6 Thrusters (115/75)

15/12 Calorie Bikeor 200m Run

4 Thrusters (135/95)

15/12 Calorie Bikeor 200m Run

Max Squat Clean Thrusters (155/105) in the remaining time

* Score is total reps of Squat Clean Thrusters at (155/105).

Independence (RX)

15 min AMRAP

12/10 Calorie Bikeor 200m Run

10 Thrusters (65/45)

12/10 Calorie Bikeor 200m Run

8 Thrusters (75/55)

12/10 Calorie Bikeor 200m Run

6 Thrusters (95/65)

12/10 Calorie Bikeor 200m Run

4 Thrusters (115/75)

12/10 Calorie Bikeor 200m Run

Max Squat Clean Thrusters (135/95) in the remaining time.

* Score is total reps of Squat Clean Thrusters at (135/95).

Liberty

15 min AMRAP

5 Rounds

10/8 Calorie Bike or 150m Run

10 Dumbbell Thrusters (light)

-into-

Max Dumbbell Squat Clean Thrusters (light-mod) in the remaining time.

* Score is total reps of DB Squat Clean Thrusters

Target number of Squat Clean Thrusters: 24+ reps

Minimum number of Squat Clean Thrusters before scaling: 15 reps

Have a plan going in to scale back. The final weight is going to catch up. Drop if needed.

Focus on quality over weight. If you need longer breaks and want to share a bar with a partner, go for it.

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)