CrossFit Mile Zero – CrossFit Strength Power Clean + Overhead (8x(1+1), build just above the weight you plan to use during the WOD.) WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Sets AMRAP 3 7 Shoulder to Overhead with Barbell or DB 7 Up Downs 7 Hang Power Cleans with Barbell or DB Rest 1:00 Between Rounds Performance 4 Sets AMRAP 3 7 Shoulder to Overhead (95/65) 7 Burpees over the Bar 7 Power Cleans (95/65) Rest 1:00 Between Rounds Compete 4 Sets AMRAP 3 7 Shoulder to Overhead (135/95) 7 Burpees over the Bar 7 Power Cleans (135/95) Rest 1:00 Between Rounds Goal: 2 Rounds per AMRAP Rounds are fast, with quick transitions between movements. Aim for unbroken Shoulder to Overhead. 30 seconds is allotted per segment. Pick up where you left off.
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