CrossFit Mile Zero – CrossFit
Power Clean (7×5)
Building up to a moderate to heavy weight for touch and go!
100/80 Calorie Bike or 125/100 Calorie Row
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
80/65 Calorie Bike or 100/80 Calorie Row
*Every minute on the minute perform 5 Burpee to Plate (10lb Hi-Temp)
65/50 Calorie Bike or 80/60 Calorie Row
Every minute on the minute perform 5 Up Downs
Target time each set: 8-10 minutes
Time cap each set: 15 minutes
Aim to hit the same amount of calories on the machine each minute.
Aim to have 40 seconds each round to knock down calories.
The goal places 10% of the workout per round. That’s the pace.
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)