CrossFit Mile Zero – CrossFit

Strength

Hip Clean High Pull + Hip Clean

8 x (1+1) build to a moderate weight.

Focus on driving the barbell up with the legs and keeping the lats tight to keep the barbell close.

Hip clean can be power or squat.

Arnold Schwarzenegger (AMRAP – Reps)

Freedom (Rx+)

AMRAP 12

1 Power Clean (135/95)

1 Bar Muscle Up

2 Power Cleans

2 Bar Muscle Ups

3 Power Cleans

3 Bar Muscle Ups

…etc

Independence (Rx)

AMRAP 12

1 Power Clean (115/85)

1 Chest to Bar Pull Up

2 Power Cleans

2 Chest to Bar Pull ups

3 Power Cleans

3 Chest to Bar Pull Ups

…etc

Liberty

AMRAP 12

1 DB Power Clean (light)

1 Jumping Chest to Bar

2 DB Power Cleans

2 Jumping Chest to Bars

3 DB Power Cleans

3 Jumping Chest to Bars

…etc

Goal: Finish the round of 9 (90 Reps)

Score is total reps

Pick a steady pace at the start, don’t come out too hot.

Challenge your power clean weight, fast singles is okay.

Pick the most difficult pulling variation you can do.

SCORE:

5- 30

6- 42

7- 56

8- 72

9- 90

10- 110