CrossFit Mile Zero – CrossFit

Strength

Segmented Power Clean (8x(1+1), build to a light to moderate weight. Work on receiving the barbell and creating a shelf.)

Pause at knee on pull, from the receiving position (pause), then continue down in to a front squat. =1

WOD

Metcon (Time)

Fitness

200m Run

9 Power Cleans

200m Run

6 Power Cleans

6 Front Squats

200m Run

3 Power Cleans

3 Overhead Squats

Performance

200m Run

9 Power Cleans (95/65)

200m Run

6 Power Cleans (95/65)

6 Front Squats (95/65)

200m Run

3 Power Cleans (95/65)

3 Overhead Squats (95/65)

Compete

200m Run

9 Power Cleans (135/95)

200m Run

6 Power Cleans (135/95)

6 Front Squats (135/95)

200m Run

3 Power Cleans (135/95)

3 Overhead Squats (135/95)
Purpose

Strength: Light to Moderate

Duration: Moderate

Pacing: Send It

Goals

6-8 Minutes

10 minute cap

Run and barbell movements done in roughly 1 minute

Pace and Tempo are FAST