CrossFit Mile Zero – CrossFit

Strength

3, 3, 2, 2, 1, 1, 1

then 3×1 dropsets

Snatch Balance (building to heavy single, then 3 dropsets)

1 1/4 Back Squat (build to heavy single)

Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

1 1/4 Front Squat (build to heavy single)

*Rest 1:00-1:30 b/t sets

Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Workout

Once you were a vegon, now you will be gone. (Time)

Compete (Rx+)

4 Rounds for Time

10 Deadlifts (185/125)

30 Wallballs (20/14)

Performance (Rx)

4 Rounds for Time

10 Deadlifts (155/105)

30 Wallballs (14/10)

Fitness

4 Rounds For Time

10 Deadlifts (light)

20 Wallballs (light)

Goal: 7-10 Minutes

Cap: 12 Minutes

Deadlifts unbroken or 2 sets.

Wallballs 1-3 sets.