CrossFit 09/18/2023

CrossFit Mile Zero – CrossFit

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3-Position Clean + Push Jerk (Weight)

10 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk Finishing up at 60-70% of 1RM Clean & Jerk

Complete a set every 1:30

Hold on to the bar until all 3 reps are complete


Workout (Time)

Buffalo Wild Wings

Freedom (RX+)


Hang Squat Clean (155/105)

Burpee Chest to Bar

Independence (RX)


Hang Squat Clean (135/95)

Burpee Pull Up



Hang Dumbbell Squat Clean (Light)

Up Down + jumping Pull Up

Target time: 5-7 minutes

Time cap: 10 minutes

This is classic, high intensity CrossFit. Be ready to be uncomfortable out the gate.

Come up with a strategy where you aren’t staring at the barbell. To hit the stimulus you need to be moving.

Move with purpose.

Mobility (No Measure)

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)