CrossFit Mile Zero – CrossFit
Strength/Accessory
3-Position Power Snatch + Overhead Squat (Weight)
10×1, Build up to, or just beyond, the heaviest weight you plan to use for the WOD.
3-Position Clean + Push Jerk (Weight)
10×1, Build up to, or just beyond, the heaviest weight you plan to use for the WOD.
Workout
Workout (2 Rounds for time)
“That’s why her hair is so big. It’s full of secrets.”
Freedom (RX+)
For Time:
200m Run
10 Squat Snatch (95/65)
300m Run
6 Squat Snatch (135/95)
400m Run
2 Squat Snatch (155/105)
-Rest 3:00-
2 Squat Snatch (155/105)
400m Run
6 Squat Snatch (135/95)
300m Run
10 Squat Snatch (95/65)
200m Run
Independence (RX)
For Time:
200m Run
10 Clean and Jerk (95/65)
300m Run
6 Clean and Jerk (135/95)
400m Run
2 Clean and Jerk (155/105)
-Rest 3:00-
2 Clean and Jerk (155/105)
400m Run
6 Clean and Jerk (135/95)
300m Run
10 Clean and Jerk (95/65)
200m Run
Liberty
For Time:
100m Run
10 Dumbbell Snatch or Dumbbell Clean and Jerk (light)
200m Run
8 Dumbbell Snatch or Dumbbell Clean and Jerk (light-moderate)
300m Run
6 Dumbbell Snatch or Dumbbell Clean and Jerk (moderate)
-Rest 3:00-
6 Dumbbell Snatch or Dumbbell Clean and Jerk (moderate)
300m Run
8 Dumbbell Snatch or Dumbbell Clean and Jerk (light-moderate)
200m Run
10 Dumbbell Snatch or Dumbbell Clean and Jerk (light)
100m Run
Target time each set: 5:30-6:30
Time cap each set: 8 minutes
Come out at a moderate to hard pace, trying to match your score round for round.
Make sure that your area is clear before going overhead and get set for each rep.
This workout is all about the barbell, control your breathing and stay tight through the lift.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)