CrossFit Mile Zero – CrossFit
Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.)
15 Hang Power Cleans (135/95)
15 Hang Power Cleans (115/80)
12 Hang Dumbbell Power Cleans (light)
12 Up Downs
Target time: 3-4 minutes
Time cap: 6 minutes
Weight for the power cleans is 60-65% of 1 RM. Reps should be done unbroken or at a maximum 2 sets. Use the legs!
Burpee pacing is aggressive, but we’re really trying to turn it up Round 3.
Get to work. This is a WOD where standing around isn’t an option.
Cooldown/Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose