CrossFit – Fri, Mar 29

CrossFit Mile Zero – CrossFit

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Hang Power Clean + Clean

8x(1+1), Build up to a moderate weight just above what you plan to use for the workout.

*Complete on a 1:30 Clock


Between the Lions (Time)

Freedom (RX+)

Every 4:00 (4 sets)

10 Hang Power Cleans (155/105)

10 Strict Handstand Push-Ups

10 Hang Power Cleans (155/105)

Independence (RX)

Every 4:00 (4 sets)

10 Hang Power Cleans (115/80)

10 Handstand Push-Ups OR 10 DB Shoulder to Overhead (35s/25s)

10 Hang Power Cleans (115/80)


Every 4:00 (4 sets)

10 Power Cleans (light)

20 Dumbbell Shoulder Press (light)

10 Power Cleans (light)

Target time each set: 1:30-2:00

Time cap per set: 3 minutes

The weight is heavy and the reps short for you to lay on the gas this workout.

Choose a weight you can comfortably hit for sets of 5 on the hang power cleans. Aim to complete in 1-2 Sets.

Handstand Push Ups or Shoulder to Overheads should be done in 3 sets or less. Minimize your rest round to round.

Score the slowest round 2-4.


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)