CrossFit 11/10/2022

CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press (Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.)

Partner WOD

Metcon (Time)

“Celebrimbor”

Freedom (RX+)

Teams of 2

30/24 Calorie Row

25 Snatch (95/65)

30/24 Calorie Row

20 Snatch (135/95)

30/24 Calorie Row

15 Snatch (155/105)

30/24 Calorie Row

10 Snatch (185/125)

30/24 Calorie Row

*Athletes can power or squat during snatch depending on barbell loading

Independence (RX)

Teams of 2

25/20 Calorie Row

25 Snatch (75/55)

25/20 Calorie Row

20 Snatch (115/80)

25/20 Calorie Row

15 Snatch (135/95)

25/20 Calorie Row

10 Snatch (155/105)

25/20 Calorie Row

Liberty

Teams of 2

5 rounds

20/16 Calorie Row

20 Dumbbell Snatch (light)

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)