CrossFit Mile Zero – CrossFit
Strength/Accessory
Clean and Jerk
8x(2+1), Build up to just above the weight you plan to use for the workout.
*Rest on a 90 second Clock*
Workout
Workout (Checkmark)
Mozzarella
Independence (RX)
Every 1:00 (7 rounds)
Minute 1: 6 Clean and Jerks (115/80)
Minute 2: 15 Wall Balls (14/10)
Minute 3: 35 Double Under
Liberty
Every 1:00 (7 rounds)
Minute 1: 6 Dumbbell Clean and Jerks (moderately-light)
Minute 2: 10 Wall Balls Thrusters (light)
Minute 3: 50 Single Unders
Target time each set: 20-30 seconds
Time cap each set: 45 seconds
Try to stay consistent round to round. Each segment should be +/- 5 second from round 1 to round 7.
Make sure to emphasize form on Clean and Jerks. Set up each rep like the first and don’t get sloppy.
Aim for Wallballs and Doubles unbroken.
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose