CrossFit Mile Zero – CrossFit Strength Deadlift (Deadlift – Build to a 3RM ) 15 minutes 4–6 working sets Gradual load increases Full reset between reps WOD Metcon (Time) Fitness For Time 400m Row 30 Jumping Pull-Ups 30 Box Step Overs Performance For Time 500m Row 30 Pull-Ups 30 Box Jump Overs Compete For Time...Read More
CrossFit Mile Zero – CrossFit Strength Clean (Squat Clean + Front Squat ) 1 Squat Clean + 2 Front Squats 6 sets @ 70–75% WOD Metcon (Time) Fitness 5 Rounds for Time: 10 Front Squats 10 Burpees Over the Bar Performance 5 Rounds for Time: 10 Front Squats (95/65) 10 Burpees Over the Bar Compete...Read More
CrossFit Mile Zero – CrossFit Strength Split Squat (Front Rack Split Squat ) Step back into spilt (Jerk side) and bring back knee to floorE2MOM x 4 x 6 / leg WOD Metcon (Time) Fitness 3 Rounds: 300m Run 15 Snatches 15 Sit-Ups Performance 3 Rounds: 400m Run 15 Snatches (95/65) 15 GHD Sit-Ups Compete...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 100-120 SUs 30 Wall Balls 20 Cal Bike 10 Clean and Jerk Performance AMRAP 25 80-120 DUs 30 Wall Balls 14/10 25 Cal Bike 10 Clean and Jerk 75/55 Competition AMRAP 25 120 DUs 30 Wall Balls 20/14 30 Cal...Read More
CrossFit Mile Zero – CrossFit Strength Clean (E2MOM x 4: •2 Clean Singles (moderate load) ) WOD Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Complete on athlete’s own time: Single-Leg DB RDL – 3 x 8/side Banded Triceps Extensions – 3 x...Read More
CrossFit Mile Zero – CrossFit WOD 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box Jumps (20/24) 10...Read More
