CrossFit Mile Zero – CrossFit

Strength

Clean (10 Minutes to Find Heavy Squat Clean
)

Goal: Heavy for the day with excellent mechanics.

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

30 Single Unders

15 High Knees

1 Power Clean

Performance

AMRAP 10

20-30 Double Unders

15 Toes-to-Eye Level

1 Power Clean (155/105)

Competition

AMRAP 10

30 Double Unders

15 Toes-to-Bar

1 Power Clean (225/155)
Time cap is 10 Minutes

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Clean Pulls – 3 x 3 @ 90% of today’s top squat clean

Strict Toes-to-Bar – 3 x 6

Front Rack Hold – 3 x :20

Purpose:

Build heavy single confidence and midline control under fatigue.