CrossFit Mile Zero – CrossFit
Strength
Deadlift (6 Sets on a 2:30 Clock
3×6 building to 65%
1×8 at 65%
1×6 at 75%
1×4+ at 85%
*superset with 5/5 pallof press*)
Workout
Ronnie Coleman (AMRAP – Rounds and Reps)
Freedom (Rx+)
AMRAP 4
9 Toes to Bar
9 Deadlifts (95/65)
9 Front Squats
Rest 2 Minutes
AMRAP 4
6 Toes to Bar
6 Deadlifts (135/95)
6 Front Squats
Rest 2 Minutes
AMRAP 4
3 Toes to Bar
3 Deadlifts (185/125)
3 Front Squats
Independence (Rx)
AMRAP 4
9 Toes to Bar
9 Deadlifts (75/55)
9 Front Squats
Rest 2 Minutes
AMRAP 4
6 Toes to Bar
6 Deadlifts (95/65)
6 Front Squats
Rest 2 Minutes
AMRAP 4
3 Toes to Bar
3 Deadlifts (135/95)
3 Front Squats
Liberty
AMRAP 4
9 Knee Tucks
9 Deadlifts (light)
9 Front Squats
Rest 2 Minutes
AMRAP 4
6 Knee Tucks
6 Deadlifts (light)
6 Front Squats
Rest 2 Minutes
AMRAP 4
3 Knee Tucks
3 Deadlifts (moderate)
3 Front Squats
Goal: 4 Rounds per AMRAP
All barbell movements should remain unbroken as the weight goes up.
Break toes to bar into small sets at the beginning and hang on to it as the reps go down.
Score is total rounds + reps.