CrossFit Mile Zero – CrossFit Strength Segmented Power Clean (8x(1+1), build to a light to moderate weight. Work on receiving the barbell and creating a shelf.) Pause at knee on pull, from the receiving position (pause), then continue down in to a front squat. =1 WOD Metcon (Time) Fitness 200m Run 9 Power Cleans 200m Run 6 Power Cleans 6 Front Squats 200m Run 3 Power Cleans 3 Overhead Squats Performance 200m Run 9 Power Cleans (95/65) 200m Run 6 Power Cleans (95/65) 6 Front Squats (95/65) 200m Run 3 Power Cleans (95/65) 3 Overhead Squats (95/65) Compete 200m Run 9 Power Cleans (135/95) 200m Run 6 Power Cleans (135/95) 6 Front Squats (135/95) 200m Run 3 Power Cleans (135/95) 3 Overhead Squats (135/95)Purpose Strength: Light to Moderate Duration: Moderate Pacing: Send It Goals 6-8 Minutes 10 minute cap Run and barbell movements done in roughly 1 minute Pace and...
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