CrossFit Mile Zero – CrossFit
Strength
3 Position Power Clean
3 Position Power Cleans
-High Hang
-Knee
-Floor
10x(1+1+1), build to a moderate weight
*Complete on a 1:30 Clock
*You can rest and regrip between reps
Workout
Wade (Time)
Freedom (RX+)
30/24 Calorie Bike or 400m Run
9 Hang Power Cleans (95/65)
24/18 Calorie Bike or 300m Run
7 Hang Power Cleans (135/95)
15/12 Calorie Bike or 200m Run
5 Hang Power Cleans (185/125)
Independence (RX)
24/18 Calorie Bike or 300m Run
9 Hang Power Cleans (75/55)
15/12 Calorie Bike or 200m Run
7 Hang Power Cleans (95/65)
12/10 Calorie Bike or 150m Run
5 Hang Power Cleans (135/95)
Liberty
15/12 Calorie Bike or 200m Run
9 Hang Power Cleans (light)
12/10 Calorie Bike or 150m Run
7 Hang Power Cleans (light)
8/6 Calorie Bike or 100m Run
5 Hang Power Cleans (light)
Target time: 7-9 Minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)