CrossFit Mile Zero – CrossFit

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Strength

Clean (E2MOM x 5
(5 Sets – Building Each Set))

1 Clean Pull

1 Hang Power Clean

1 Front Squat

1 Push Jerk

WOD

Metcon (Weight)

Fitness

EMOM 12: Power Output

Alt Min 1:

5/4 Cal Bike

4 Power Cleans @ 70%

Alt Min 2:

8 Bar-Facing Burpees

Performance

EMOM 12: Power Output

Alt Min 1:

6/5 Cal Bike

6 Power Cleans @ 70%

Alt Min 2:

10 Bar-Facing Burpees

Competition

EMOM 12: Power Output

Alt Min 1:

8/6 Cal Bike

6 Power Cleans @ 70%

Alt Min 2:

12 Bar-Facing Burpees

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

3 Sets:

8 Seated DB External Rotations

12 Front Rack Wall Slides

15 Banded Face Pulls

Accessory goal: shoulder stability, front rack mobility, and rotator cuff health