CrossFit – Tue, Jan 9

CrossFit Mile Zero – CrossFit

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Power Clean

Power Clean 8×3

Every 2 minutes for 8 Rounds:

3 Power Clean

*Use a weight that can be cycled smoothly for 3 Touch and Go reps.


Wynwood Walls (Time)

Freedom (RX+)

8 Rounds

200/175m Row or 200m Run

1 Power Clean (225/155)

-Rest 1:00-

Independence (RX)

8 Rounds

175/150m Row or 150m Run

1 Power Clean (185/105)

-Rest 1:00-


8 Rounds

150/125m Row or 150m Run

1 Power Clean (Moderate)

-Rest 1:00-

Target time each set: 1:00

Time cap each set: 1:10

Push the Row/Run and don’t let up for the core work.

It’s near a 1:1 work/rest ratio. It will catch up in the back half.

Slow down and set up for each clean.


Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back