CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (6 sets on a 2:30 Clock
3×6 build to 60%
1×10 at 60%
1×8 at 70%
1×6+ at 80%

*superset with 6/6 bent over row*)

Bench Press (6 sets on a 2:30 Clock
3×6 build to 60%
1×10 at 60%
1×8 at 70%
1×6+ at 80%

*superset with 6/6 bent over row*)

Dumbbell Rows

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Liberty

Max rounds in 3 minutes of:

3 Power Cleans (light)

6 Bar Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Goal: 20 Rounds

Start each AMRAP over at the beginning

Score is total rounds over all 5 AMRAPs

Quick singles on cleans is ok.

Pick a pace you can continue to move nonstop through each 3 minute interval.