CrossFit 06/14/2023

CrossFit Mile Zero – CrossFit

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3 Position Clean (8×2, working up to 50-60%.

*Focus on slow from the floor until extension and then speed under the bar*)

3 Position Clean



-High Hang


Workout (Time)


Freedom (RX+)

5 sets (1 Set every 4 minutes)

15/12 Calorie Row or 200m Run

12 Burpees over DB

9 Double Dumbbell Ground to Overhead (50s/35s)

Independence (RX)

5 sets (1 Set every 4 minutes)

12/10 Calorie Row or 150m Run

10 Burpees over DB

8 Double Dumbbell Ground to Overhead (35s/25s)


5 sets (1 Set every 4 minutes)

10/8 Calorie Row or 100m Run

10 Up Downs

10 Dumbbell Clean and Jerks (light)

Target time each set: 1:45-2:00

Time cap each set: 2:45

Come out with a pace you think you’ll be able to sustain over the next 4 rounds.

This is all about transitions, try not to rest between movements. One right into the next.

Your heart rate will be elevated, don’t get sloppy on the DB GTO to close out each round!


Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)