CrossFit Mile Zero – CrossFit

Strength

Hang Power Snatch (8 x 2)

Pause for a second in the hang position.

Build to 65% of Snatch for sets 6, 7, 8

Workout

Freddie Mercury (Time)

Compete (Rx+)

For Time:

800m Run

21 Power Cleans (135/95)

600m Run

15 Power Cleans (155/105)

400m Run

9 Power Cleans (185/125)

Performance (Rx)

For Time:

800m Run OR 1000/800m Row OR 60/48 Cal Bike

21 Power Cleans (95/65)

600m Run OR 750/600m Row OR 45/36 Cal Bike

15 Power Cleans (135/95)

400m Run OR 500/400m Row OR 30/24 Cal Bike

9 Power Cleans (155/105)

Fitness

600m Run

Or 750/600m Row

Or 45/36 Cal Bike

15 Power Cleans (empty bb)

400m Run

Or 500/400m Row

Or 30/24 Cal BIke

12 Power Cleans (light)

200m Run

Or 250/200m Row

Or 15/12 Cal Bike

9 Power Cleans (moderate)

Goal: 12-15 Minutes

Cap: 17 Minutes

Power cleans in 2-3 sets.

Push through the cardio as the distance decreases.

Weight should end around 70% of your max.