CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean + Hang Power Clean + Push Jerk
Power Clean + Hang Power Clean + Push Jerk
8 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
* Work up to a Moderate to Heavy, Unbroken set. 80%+
*Complete on a 2:00 Clock
Workout
Workout (Time)
Be a Goldfish
Freedom (RX+)
21-15-9
Front Squat (115/80)
Burpees over Bar
-75 Double Unders after each round-
Independence (RX)
21-15-9
Front Squat (95/65)
Burpees over Bar
-50 Double Unders after each set-
Liberty
21-15-9
Dumbbell Front Squat (light)
Up Downs
-50 Single Unders after each set-
Target time: 7-9 minutes
Time cap: 14 minutes
Aim for unbroken if possible.
If the barbell gets heavy, break it in to manageable sets with short rest periods.
Do your best to control your heart rate to avoid any trip ups on the rope.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch