CrossFit Mile Zero – CrossFit
Clean and Jerk (Perform 10 singles within 70-80% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *)
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
15 Shoulder to Overhead (75/55)
9 Sumo Deadlift High Pulls (75/55)
12 Dumbbell Push Press (light)
10 Jumping Pull-ups
8 Kettlebell Sumo Deadlift High Pulls (light)
Target time: 7-9 minutes
Time cap: 12 minutes
Moderate, Steady Pace Throughout.
It’s grip heavy, break it up when you need to before it’s too late.
Weight on the barbell is intentionally light. Shoulder to overhead should be consistently 10+ reps. SDHP unbroken.
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)