CrossFit 12/27/2022

26
Dec

CrossFit 12/27/2022

CrossFit Mile Zero – CrossFit

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Strength

Clean and Jerk

Build up to 5 singles within 60-75% of 1RM Clean and Jerk

* On a 90 second clock *

Workout (Time)

“Black Eyed Peas & Collard Greens”

Freedom (RX+)

10 Rounds

7 Dumbbell Deadlifts (50s/35s)

7 Dumbbell Front Squats (50s/35s)

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

Independence (RX)

10 Rounds

7 Dumbbell Deadlifts (35s/25s)

7 Dumbbell Front Squats (35s/25s)

7 Dumbbell Push Press (35s/25s)

Liberty

10 Rounds

5 Dumbbell Deadlifts (light)

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Moderate consistent effort with planned rest.

Choose a weight you can use for at least one round unbroken.

Grip is going to be a factor here, be mindful to rest during squats and move straight into shoulder to overhead.