CrossFit Mile Zero – CrossFit Strength Pull Up Negatives (Negative Pull Up into Kip Swing x3) Ring Push-ups (3-5 Second Top Hold followed by 3-5 Ring Push Ups or Negatives) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 30 Single Unders Max Pull Ups or Jumping Pull Ups 100m Suitcase Carry Performance AMRAP 12 30...Read More
CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds for Time 20 Step Ups 15 Alt DB Snatches per Arm 10 Inchworm to Push Ups 5 Zombie Rope Climbs Performance 3 Rounds for Time 20 Step Ups (20)(35/25) 15 Alt DB Snatches per Arm (35/25) 10 Wall Walks 5 Rope Climbs Competition...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7×3 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (5 Rounds for calories) Fitness EMOM 20 -3 Deadlifts -8 Elevated/Knee Push Ups -Max Cal Row -Rest Performance EMOM 20 -3 Deadlifts (275/185) -10 Push Ups -Max Cal Row -Rest Competition EMOM 20 -3...Read More
CrossFit Mile Zero – CrossFit Strength High Hang Clean + Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (Weight) Fitness Every 3:00 x 5 Rounds 6, 7, 8, 9, 10 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Performance Every 3:00 x...Read More
CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Box Pike Hold x:15, Box Pike Taps, Box Pike Cirlces, Box Pike Walk with 1 Leg Extended, HS Hold x:15, HS Hold Shoulder Taps. Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Rounds and Reps)...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (7×3 Tempo Back Squats (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 50 Single Unders Performance 3 Rounds for Time 25 Wallballs (20/14) 50 Double Unders Competition 3 Rounds for Time 30 Wallballs (20/14) 60 Double...Read More
