CrossFit Mile Zero – CrossFit
Strength/Accessory
Front Squat
8×1, Build to a heavy single
* Rest 2:00 between sets *
Back Squat
8×1, Build to a heavy single
* Rest 2:00 between sets *
Workout
Workout (AMRAP – Rounds and Reps)
McLaren
Independence (RX)
12:00 min AMRAP
200m Run
3 Power Snatches (115/75)
6 Overhead Squats (115/75)
Liberty
12:00 min AMRAP
150m Run
3 Power Clean (light)
6 Front Squats (light)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 4 rounds
Start with a pace you plan to hold each round.
Snatch/Clean weight should be touch and go, squats should be unbroken.
This workout is all about consistency and smooth, clean reps. Take a deep breath and set up before grabbing your barbell.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose