CrossFit – Mon, Dec 18

Warm-up
Warnm -up

1. Movement Prep/Activation

3 sets:

10 PVC Pass Throughs

10 Dynamic Squat Stretches

10 Alternating V-Ups

-into-

8:00 AMRAP

45-second Machine

5 Clean Deadlifts

5 Front Squats

5 Bench Press

5 Snatch Grip Push Press

5 Overhead Squats

2. Workout Prep:

Use this time to set up stations (Bench) and start warming up your Squat Clean.

Workout
The Other Total (Total Weight)

Freedom (RX’d)

1RM Clean

1RM Bench Press

1RM Overhead Squat

-30:00 Time Cap-

Independence

No Change to Workout

Liberty

1 Heavy Power Clean

1 Heavy Bench Press

1 Heavy Front Squat

-30:00 Time Cap-

No Target Weight. Just lift and have fun!

Cooldown/Mobility
Mobility
<ul><li><span style="color:rgb(0,0,0);">1 min Barbell Quad Smash (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min Couch Stretch (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min Trap Smash (each side)</span></li></ul>

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