CrossFit Mile Zero – CrossFit

Strength

Clean and Jerk (E2MOM x8
Clean + Jerk
Start at 70%, finish the last 3-4 sets at 80%)

WOD

CrossFit Open 13.4 (AMRAP – Reps)

Fitness

3 Clean-and-Jerks

3 Hanging Knee Raises

6 Clean-and-Jerks

6 Hanging Knee Raises

9 Clean-and-Jerks

9 Hanging Knee Raises

12 Clean-and-Jerks

12 Hanging Knee Raises

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc…

Performance

AMRAP in 7 minutes

3 Clean-and-Jerks (95/65 lb)

3 Straight Leg Raises

6 Clean-and-Jerks (95/65 lb)

6 Straight Leg Raises

9 Clean-and-Jerks (95/65 lb)

9 Straight Leg Raises

12 Clean-and-Jerks (95/65 lb)

12 Straight Leg Raises

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc…

Competition (RX+)

AMRAP in 7 minutes

3 Clean-and-Jerks (135/95 lb)

3 Toes-to-Bars

6 Clean-and-Jerks (135/95 lb)

6 Toes-to-Bars

9 Clean-and-Jerks (135/95 lb)

9 Toes-to-Bars

12 Clean-and-Jerks (135/95 lb)

12 Toes-to-Bars

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc…