CrossFit Mile Zero – CrossFit Strength Pull-ups (EMOM 12 2 Pull Ups + 4 Push Ups + 6 Hollow Rocks) WOD Metcon (Time) Fitness 4 Rounds for Time 15 Wallballs 3 x40′ Shuttle Runs 10 Hanging Leg Raises 3 x40′ Shuttle Runs Performance 4 Rounds for Time 20 Wallballs (20/14) 4 x40′ Shuttle Runs 10 Toes to Eye Level 4 x40′ Shuttle Runs Competition 4 Rounds for Time 25 Wallballs (20/14) 5 x40′ Shuttle Runs 10 Toes to Bar 5 x40′ Shuttle RunsRead more

CrossFit Mile Zero – CrossFit Strength Complex: Hang Clean + Push Jerk (E2MOM x8 Rounds 1-2 @ 70% Rounds 3-4 @ 75% Rounds 5-6 @ 80% Rounds 7-8 @ 80%+) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 12 Deadlifts 9 Hang Power Cleans 6 Jerks 50 Single Unders Performance AMRAP 10 12 Deadlifts (115/75) 9 Hang Power Cleans (115/75) 6 Jerks (115/75) 20-30 Double Unders Competition AMRAP 10 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Jerks (155/105) 50 Double UndersRead more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E3:30MOM x 3 300m Row at Goal Pace Then E1:30MOM x 3 100m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 12/10 Cal Row 15 Abmat Sit Ups 12/10 Cal Ski 5 Pull Ups Performance AMRAP 20 15/12 Cal Row 15 GHD Sit Ups 15/12 Cal Ski 5 Chest to Bar Pull Ups Competition AMRAP 20 20/16 Cal Row 20 GHD Sit Ups 20/16 Cal Ski 5 Muscle UpsRead more

CrossFit Mile Zero – CrossFit Strength Hang Snatch (E2MOM x7 High Hang Snatch + Hang Snatch + Low Hang Snatch Start at 60%) WOD Metcon (Time) Fitness Partition as desired 50 Alt DB Snatches 50 Box Step Overs (20/16) Performance Partition as desired 60 Alt DB Snatches (35/25) 60 Box Jump Overs (20/16) Competition Partition as desired 60 Alt DB Snatches (50/35) 60 Box Jump Overs (24/20)Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 4 Rounds 3 Front Squats at 85%) WOD Metcon (3 Rounds for time ↓ shorter is better) Fitness E5MOM x 3 5 Burpees 5 DB Squat Cleans 12/10 Cal Bike 5 DB Squat Cleans 5 Burpees Performance E5MOM x 3 5 Burpees 5 DB Squat Cleans (35s/25s) 15/12 Cal Bike 5 DB Squat Cleans (35s/25s) 5 Burpees Competition E5MOM x 3 5 Burpees 5 DB Squat Cleans (50s/35s) 18/15 Cal Bike 5 DB Squat Cleans (50s/35s) 5 BurpeesRead more