CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.)

Workout

Metcon (Time)

“Mr. Slate”

Freedom (RX’+

3 rounds

15 Hang Power Cleans (135/95)

15 Burpees

Independence (RX)

3 rounds

15 Hang Power Cleans (115/80)

15 Burpees

Liberty

3 rounds

12 Hang Dumbbell Power Cleans (light)

12 Up Downs

Target time: 3-4 minutes

Time cap: 6 minutes

Weight for the power cleans is 60-65% of 1 RM.  Reps should be done unbroken or at a maximum 2 sets.  Use the legs!

Burpee pacing is aggressive, but we’re really trying to turn it up Round 3.

Get to work.  This is a WOD where standing around isn’t an option.

Cooldown/Mobility

Cooldown/Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose