CrossFit 03/22/2023

CrossFit Mile Zero – CrossFit

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Power Clean + Front Squat


*Build to a moderately heavy weight. Still should be well below failure. *

Workout (AMRAP – Reps)


Freedom (RX+)

12 min AMRAP


Power Cleans (115/80)

Front Squats (115/80)

Burpee Over Bar

Independence (RX)

AMRAP 12 Minutes


Power Cleans (95/65)

Front Squats (95/65)

Burpee Over Bar


AMRAP 12 Minutes


Dumbbell Power Cleans (light)

Dumbbell Front Squats (light)

Up Downs

Target number of reps: 108+ reps (finish the round of 11)

Minimum number of reps before scaling: 75 reps (finish the round of 9)

Rounds 1-5 will go by fast.Keep rep cleans and plan rest breaks as the reps increase.

Slow down the last few reps of burpees each round to lower your heart rate moving in to cleans.

The emphasis is on barbell work under duress. This workout is all about virtuosity…not speed.

Accessory (Weight)

4 sets for Quality

100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)

– rest as needed between sets-

(conv: 30m)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)