CrossFit 05/17/2023


CrossFit 05/17/2023

CrossFit Mile Zero – CrossFit

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10 sets of 1 Squat Clean @ 75% of 1RM Clean

* Complete 1 set every 90 Seconds *

Power Clean

10 Sets of 1 Power Clean @ 75% of 1RM Power Clean

* Complete 1 rep every 90 Seconds *


Workout (AMRAP – Rounds and Reps)

“Roads? Where we’re going, we don’t need roads.”

Freedom (RX+)

18:00 AMRAP

500/450m Row or 500m Run

25 GHD’s (or stick sit-ups)

250/225m Row or 250m Run

25 V-Ups


18:00 AMRAP

400m Row or 400m Run

20 Stick Sit-ups

200m Row or 200m Run

20 Alternating V-Ups


18:00 Amrap

300m Row or 300m Run

25 Sit Ups

150m Row or 150m Run

15 Crunches

Target number of Rounds: 3+ rounds

Minimum number of Rounds before scaling: 2.5 rounds

This workout is all about midline stability. See how solid (of soft) your core is as the rounds move on.

It’s way harder than it looks. Be prepared to scale reps or movements so that your abs aren’t zapped for days.


Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)