CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Calories) Fitness AMCAP 30 Bike, Row, Ski Perform 2 Power Cleans every 20 Calories Performance AMCAP 30 Bike, Row, Ski or 200m Run Perform 2 Power Cleans every 20 Calories/200m Compete Same as Rx Goal: 200-300 Calories Athletes choose the load for cleans. Complete each...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (10x(1+1+1)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch WOD Power Snatch (AHAP 15) Snatch (AHAP 15) Work to a heavy single near threshold. Establish footwork and receiving positions early while the weight...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×1+, Last Set at 80%) Slantboard VMO Air Squats (7×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 15-12-9-6-3 Knees to Chest Russian...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Snatch + Low Hang Snatch (10x(1+1)) WOD Metcon (Time) Fitness 600m Run 10 Ring Rows or Ring Transitions 10 Inchworms to Push Ups 20 DB Snatch, Right 20 DB Snatch, Left Performance For Time 800m Run 10 Jumping Muscle Ups 8 Wall Walks 20 DB...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (6×5, Last Set at 65%) Slantboard VMO Air Squats (6×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 21-15-9 Deadlifts DB Reverse Lunges...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 5 Rounds for Time 400m Row 750mBike/300m Run Rest 3 Minutes between Rounds Performance 5 Rounds for Time 500m Row 1000m Bike/400m Run Rest 3 Minutes between Rounds Compete Same as Rx Goal: 4:30 or less each round. Do your best to set...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (6×5, Last Set at 70%) Bench Press (6×5, Last Set at 70%) Slant Board RDLs (6×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 6×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness 200 Single...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (6×5, Last Set at 70%) Front Squat (6×5, Last Set at 70%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2 Goblet Squats 2 Box Step Overs (24/20) 2 Up Downs After each round add 2 reps...Read More
