CrossFit 09/14/2022

13
Sep

CrossFit 09/14/2022

CrossFit Mile Zero – CrossFit

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Strength

3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk)

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)

* Complete a set every 1:30 *

Push Jerk (3 x 3 @ 80% of 1RM Clean and Jerk)

Workout

Metcon (AMRAP – Rounds and Reps)

“Spicy Tuna Roll”

Freedom (RX+)

14-minute AMRAP

200m Run

2 rope climbs (15 ft) (Or 15 Ring Rows)

15 Dumbbell Shoulder to Overhead (50s/35s)

Independence (RX)

14-minute AMRAP

200m Run

2 rope climbs (12 ft) (Or 12 Ring Rows)

15 Dumbbell Shoulder to Overhead (35s/25s)

Liberty

14-minute AMRAP

150m Run

10 Jumping Pull-ups

10 Dumbbell Push Press (light)

Target number of Rounds: 4+ rounds

Minimum number of Rounds before scaling: 3 rounds

Recover on the Run

Move at a steady pace

Be Prepared for the DBs to get heavy!

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)