CrossFit Mile Zero – CrossFit

Strength

Pause Overhead Squat, Back Squat, or Front Squat

8 x 3 building to 65% of Snatch or Clean (3 sec pause in bottom)

Paused Front Squat (last 3 sets at 65% of Clean)

Pause Back Squats (last 3 sets at 65% )

Back Squat with full 3 second pause at the bottom.

Pause Overhead Squat (last 3 sets at 65% of snatch)

Workout

Hayley Kiyoko (Time)

Compete (Rx+)

3 Rounds for TIme

10 Deadlifts (225/155)

20 Box Jump Overs (24/20)

400m Run

-1:00 Rest-

Performance (Rx)

3 Rounds for TIme

10 Deadlifts (185/125)

20 Box Jump/Step Overs (24/20)

400m Run/500m Row/1000m Bike

-1:00 Rest –

Fitness

3 Rounds For Time

10 Deadlifts (light)

16 Box Step Ups

300m Run/400m Row/800m Bike

-1:00 Rest-

Goal: 12-15 Minutes

Cap: 17 Minutes

LEG CITY! Population: you.

Deadlift in 2 sets or unbroken.

Sustainable pace through the box jumps, 20 is a lot. Mind the shins!

Use the run as the “breather” so when you get inside you can get right to work.