CrossFit Mile Zero – CrossFit

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Strength/Accessory

Power Clean + Hang Power Clean + Push Jerk

Power Clean + Hang Power Clean + Push Jerk 4×6

4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,

* Work up to a Heavy, Unbroken set

Workout

Workout (Time)

Be a Goldfish

Freedom (RX’d)

21-15-9

Back Squat (135/95)

Bar Facing Burpees

-75 Double Unders after each round-

(KG conv: 61/43)

Independence

21-15-9

Back Squat (115/80)

Bar Facing Burpee

-50 Double Unders after each set-

(KG conv: 52/36)

Liberty

21-15-9

Dumbbell Front Squat (light)

Up Downs

-50 Single Unders after each set-

Target time: 7-9 minutes

Time cap: 14 minutes

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch