CrossFit Mile Zero – CrossFit

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Strength

Metcon (Weight)

E2MOM x 12 (6 Rounds Each Movement)

Odd Minutes:

→ 1 Clean + 1 Hang Clean @ 70–75%

Even Minutes:

→ 4 Pull-Ups + 2 Chest-to-Bar + 2 Bar Muscle-Ups

WOD

Metcon (Time)

Fitness

Part 1:

21 Deadlifts

15 Hang Cleans

9 Shoulder-to-Overhead

→ Rest 1:1 (roughly 3–4 minutes)

Part 2 (Reverse Order):

9 STO

15 Hang Cleans

21 Deadlifts

Performance

Part 1:

21 Deadlifts (115/85)

15 Hang Cleans

9 Shoulder-to-Overhead

→ Rest 1:1 (roughly 3–4 minutes)

Part 2 (Reverse Order):

9 STO

15 Hang Cleans

21 Deadlifts

Competition

Part 1:

21 Deadlifts (155/105)

15 Hang Cleans

9 Shoulder-to-Overhead

→ Rest 1:1

Part 2 (Reverse Order):

9 STO

15 Hang Cleans

21 Deadlifts
Time Cap: 14 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Chest Supported DB Rows – 4 x 10–12 @ moderate weight

→ Focus: upper back engagement and scapular retraction.

Reverse Hypers or Hip Extensions – 3 x 15

→ Focus: glute/hamstring activation and lower back health.

Weighted Plank Hold – 3 x :45 hold (rest :45 between sets)

→ Focus: midline stability and anti-extension control.