CrossFit – Thu, May 30 – CrossFit Mile Zero

CrossFit Mile Zero – CrossFit

Workout

Love Quinn (AMRAP – Reps)

Compete (Rx+)

6 Sets

3 Min AMRAP

15/12 Cal Bike/Row or 200m Run

10 Burpee

5 Power Cleans (135/95)

Max Reps of:

1/4: Pistol Squats

2/5: Shoulder to Overhead

3/6: Alt DB Snatches (50/35)

-2 Min Rest b/t Sets-

Performance (Rx)

6 Sets

3 Min AMRAP

12/10 Cal Bike/Row or 150m Run

10 Burpee

5 Power Cleans (95/65)

Max Reps of:

1/4: Pistol Squats

2/5: Shoulder to Overhead

3/6: Alt DB Snatches (35/25)

-2 Min Rest b/t sets-

Fitness

6 Sets

3 Min AMRAP

10/8 Cal Bike/Row or 100m Run

10 Up/Down

5 DB Power Cleans (light)

Max Reps of:

1/4: Air Squats

2/5: DB Strict Press

3/6: DB Snatch (light)

-2 Min Rest b/t sets-

Goal: 10-15+ reps

Score: Total Reps

You should have at least 30 seconds to work on your max reps at the end of each AMRAP.

Power cleans should be touch and go.