CrossFit Mile Zero – CrossFit

Strength

Hip Power Clean + Hang Power Clean + Front Squat (8 x (1+1+1))

Build to a moderate weight. Focus on bar path and full extension of the hips.

Workout

Amigos Tortilla Bar (Time)

Freedom (Rx+)

For Time

9-7-5

Deadlifts (185/125)

Hang Power Cleans

Front Squats

Independence (Rx)

For Time

9-7-5

Deadlifts (155/105)

Hang Power Cleans

Front Squats

Liberty

For Time

9-7-5

Deadlifts (75/55)

Hang Power Cleans

Front Squats

Goal: 5 Minutes

Time Cap: 10 Minutes

This is a sprint!

Deadlifts unbroken except for the last rep.

Cleans in 1-3 Sets.

Front Squats in 1-2 Sets.

Choose a challenging load, slightly heavier than you are used to.