CrossFit Mile Zero – CrossFit

Strength

Deadlift (6 Sets on a 2:30 Clock
3×6 building to 65%
1×8 at 65%
1×6 at 75%
1×4+ at 85%

*superset with 5/5 pallof press*)

Workout

Ronnie Coleman (AMRAP – Rounds and Reps)

Freedom (Rx+)

AMRAP 4

9 Toes to Bar

9 Deadlifts (95/65)

9 Front Squats

Rest 2 Minutes

AMRAP 4

6 Toes to Bar

6 Deadlifts (135/95)

6 Front Squats

Rest 2 Minutes

AMRAP 4

3 Toes to Bar

3 Deadlifts (185/125)

3 Front Squats

Independence (Rx)

AMRAP 4

9 Toes to Bar

9 Deadlifts (75/55)

9 Front Squats

Rest 2 Minutes

AMRAP 4

6 Toes to Bar

6 Deadlifts (95/65)

6 Front Squats

Rest 2 Minutes

AMRAP 4

3 Toes to Bar

3 Deadlifts (135/95)

3 Front Squats

Liberty

AMRAP 4

9 Knee Tucks

9 Deadlifts (light)

9 Front Squats

Rest 2 Minutes

AMRAP 4

6 Knee Tucks

6 Deadlifts (light)

6 Front Squats

Rest 2 Minutes

AMRAP 4

3 Knee Tucks

3 Deadlifts (moderate)

3 Front Squats

Goal: 4 Rounds per AMRAP

All barbell movements should remain unbroken as the weight goes up.

Break toes to bar into small sets at the beginning and hang on to it as the reps go down.

Score is total rounds + reps.