CrossFit 12/19/2022

CrossFit Mile Zero – CrossFit

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3 Position Power Snatch (Ground, Below the Knee, Above the Knee)

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 7 sets

*Build to a Heavy Unbroken Complex across 7 working sets

Workout (Time)

“It’s Beginning to Look a Lot Like Christmas”

Freedom (RX+)

Every 3:00 (8 sets)

15/12 Calorie Assault Bike (12/10 Echo Bike) or 17/14Calorie Row

10 Dumbbell Thrusters (50s/35s)

Independence (RX)

Every 3:00 (8 sets)

12/10 Calorie Assault Bike (10/8 Echo Bike) or 15/12Calorie Row

10 Dumbbell Thrusters (35s/25s)


Every 3:00 (8 sets)

12/10 Calorie Bike Erg

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press (light)

Target time: 60-75 seconds

Time cap each set: 90 seconds

Hammer out the first 3-5 Calories.

We’re aiming for consistency. Don’t come out hot in the first few rounds. Be SMART and anticipate the fatigue.

Choose a weight on thrustersyou can complete unbroken…every round.

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)