CrossFit Mile Zero – CrossFit
Strength
Power Clean (Every 90 Seconds for 8 Rounds
– Use lightweight that can be cycled smoothly for 3Touch and Go reps)
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Freedom (RX+)
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (50s/35s)
Bar Facing Burpees
– into –
1RM Clean (Power or Squat)
Independence (RX)
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (35s/25s)
Bar Facing Burpees
into
Heavy Single Power Clean
Liberty
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Goblet Squats (light)
Up Downs
into
Single Power Clean (Moderate)
Target time: 5-6 minutes
Time cap: 8 minutes
The goal is to get through the first workout fast, but to save some energy for round 2.
Use the remaining time to work up to a safe, heavy single. Dial it back if form deteroriates.
If you’re feeling good, we’ll add 3 more minutes to the clock to let you keep getting after it!
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Can be power or squat
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)