CrossFit 12/06/2022

5
Dec

CrossFit 12/06/2022

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Front Squat + Push Press + Push Jerk

2 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Strength

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

Workout (Time)

Hunsucker & Malone

Freedom (RX+)

4 rounds

24 Deadlifts (95/65)

18 Hang power cleans (95/65)

12 Shoulder to Overhead (95/65)

Independence (RX)

4 rounds

24 Deadlifts (75/55)

18 Hang power cleans (75/55)

12 Shoulder to Overhead (75/55)

Liberty

4 rounds

20 Dumbbell Deadlifts (light)

15 Dumbbell Hang power cleans (light)

10 Dumbbell Shoulder to Overhead (light)

Target time: 12-14 minutes

Time cap: 16 minutes

This is a lighter, higher volume DT. Don’t let the weight fool you.

To finish under the time cap we need to average under 4 minutes per round.

Plan to break ahead of the switch in movements for cleaner transitions and less reps.