CrossFit Mile Zero – CrossFit

Strength

Clean Complex (10 x (1+1+1+1) on a 1:30 clock

Stay light to work on technique.
Focus on driving through your entire foot and legs throughout the entire pull. )

Clean Pull + Low Hang Clean + Push Press + Push Jerk

Workout

Do You Know the Muffin Man? (Time)

Freedom (RX+)

21-15-9-6-3

Power Cleans (135/95)

Strict HSPU

Independence (RX)

21-15-9-6-3

Power Clean (95/65)

HSPU or DB Shoulder to Overhead (35s/25s)

Liberty

15-12-9-6-3

DB Power Clean (light)

DB Shoulder to Overhead (light)

Goal: 10-12 Minutes

Cap: 15 Minutes

Power cleans in 2-3 sets for the bigger rounds.

Break up the HSPU before it forces you to break them up.

Once you hit the round of 6, send it.