CrossFit Mile Zero – CrossFit
Strength
Power Clean
8×2 Power Cleans, Last 3 sets @ 80% of 1RM
* Rest 1:45 seconds between sets *
Clean
8×2 Cleans, Last 3 sets @ 80% of 1RM
* Rest 1:45 seconds between sets *
Workout (AMRAP – Rounds and Reps)
Carmel Pecan Turtle Cheesecake
Freedom (RX+)
12:00 Amrap
15/12 Calorie Bike or 300m Run
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)
Independence (RX)
12:00 Amrap
12/10 Calorie Bike or 200m Run
10 Toes to Bar
8 Dumbbell Thrusters (35s/25s)
Liberty
12:00 Amrap
10/8 Calorie Bike or 100m Run
8 Hanging Knee Raises
6 Dumbbell Thrusters (light)
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4.5 rounds
This workout is all about the thrusters. Choose a weight you can maintain unbroken reps throughout the workout with.
Steady pacing throughout. Aim to stay similar times each round.
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)