CrossFit Mile Zero – CrossFit
Partner WOD
Partner Workout (Time)
Lasagna
Freedom (RX+)
In teams of 2
16 Sets
200m Run
10 Toes to Bar
3 Power Cleans (205/135)
Independence (RX)
In teams of 2
16 Sets
150m Run
10 Knees to Elbows (Or 7 Toes to bar)
3 Power Cleans (165/115)
Liberty
In teams of 2
16 Sets
150m Run
10 Hanging Knee Raises
3 Power Cleans (light)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Partners will alternate after the end of each round. (8 rounds per partner)
Pace the run so you’re still fresh as you come in.
Set up and execute each clean. Don’t rush the barbell.
Option 1: Gymnastics Skill Work
Toes to Bar: Week 6 Day 2 (AMRAP – Reps)
Toes to Bar: Week 6 Day 2
Last day of the cycle!
Advanced & Intermediate: 1 minute of max Kipping Toes To Bar
Beginner: 1 minute of max Kipping Knee Raises
–rest 2 minutes-
Then complete 40% of your max number [not unbroken]
Score is reps completed in the 1 minute test
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose