CrossFit Mile Zero – CrossFit
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.