CrossFit Mile Zero – CrossFit
Strength
Power Clean (Every 2:00 x 6 Sets)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ moderate weight (~60–65%)
WOD
Metcon (Time)
Fitness
3 Rounds for Time:
6 Power Cleans @ 60–65% (same load as above)
8 Lateral Barbell Burpees
12 Air Bike Calories
Performance
3 Rounds for Time:
6 Power Cleans @ 60–65% (same load as above)
10 Lateral Barbell Burpees
14 Air Bike Calories
Compete
3 Rounds for Time:
6 Power Cleans @ 60–65% (same load as above)
12 Lateral Barbell Burpees
18 Air Bike Calories
Time Cap is 12 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Core + Hip Stability (Unilateral Focus)
Do after class or later in the day:
Step-Downs (slow tempo) – 3×8/side
Wall-Supported Pistol to Box – 3×6/side
Banded Hip Airplanes – 2×6/side