CrossFit Mile Zero – CrossFit
Strength
3 Position Power Clean
3 Position Power Cleans
-High Hang
-Knee
-Floor
10x(1+1+1), build to a moderate weight
*Complete on a 1:45 Clock
*You can rest and regrip between reps
Workout
Wade (Time)
Freedom (RX+)
30/24 Calorie Bike or 400m Run
15 Hang Power Cleans (95/65)
24/18 Calorie Bike or 300m Run
11 Hang Power Cleans (135/95)
15/12 Calorie Bike or 200m Run
7 Hang Power Cleans (185/125)
Independence (RX)
30/24 Calorie Bike or 400m Run
15 Hang Power Cleans (75/55)
24/18 Calorie Bike or 300m Run
11 Hang Power Cleans (95/65)
15/12 Calorie Bike or 200m Run
7 Hang Power Cleans (135/95)
Liberty
18/15 Calorie Bike or 300m Run
15 Hang Power Cleans (light)
15/12 Calorie Bike or 200m Run
11 Hang Power Cleans (light)
12/10 Calorie Bike or 150m Run
7 Hang Power Cleans (light)
Target time: 7-9 Minutes
Time cap: 12 minutes
This is a workout where you should be pushing the pace from the get go.
Get uncomfortable on the bike/run and try not to let go of your barbell.
Use the time needed to change plates as your rest.
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)