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CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) BikeErg Lactate Threshold 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m...
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CrossFit Mile Zero – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunSplit up however you would like. Run on a 10:00 clock Workout (2 Rounds for time) Shamrock Freedom (RX+) 42-30-18 Deadlift (255/175) Bench Press (155/105) -Rest 5:00- 42-30-18 Deadlift (205/135) Bench Press (135/95) Independence (RX) 42-30-18 Deadlift (225/155) Bench Press (135/95)...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 3 Power Snatch – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (AMRAP – Rounds and Reps) Green Eggs and Ham Freedom (RX+) 16:00 AMRAP 30/24 Calorie Bike or 400m Run 20 Thrusters (45/35) 10...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean Every 90 Seconds (12:00) 3 Power Cleans – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (Time) Kiss Me I’m Irish Freedom (RX+) For Time: 40-30-20-10 Box Jump Overs (24/20) 20-15-10-5 Stick Sit Ups (Or GHD Sit Ups) Independence...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Front Squat Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Workout (Time) Saint Patrick Freedom (RX+) For time, partition any way: 1600m Run or 4000m Bike 80 Toes...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Shoulder Press Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) BikeErg Lactate Threshold 4000m at Easy 3500m at Easy/Moderate 2500m at Moderate -Rest 2 Min- 2000m at Moderate *No additional rest between reps. Workout Two (Time) Max Freedom...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Sebastian + Flounder Freedom (RX+) 16Rounds 1 Rope Climb (Or 3 Strict Pull Ups) 2 Wall Walks 10/8 Calorie Bike Independence (RX) 16Rounds 1 Rope Climb 1 Wall Walk 10/8 Calorie Bike Liberty 16Rounds 3 Zombie Rope CLimbs 3 Inch Worms 8/6 Calorie Bike...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Checkmark) Ursula Freedom (RX+) Every Minute (20:00) Minute 1 – 50 Double Unders Minute 2 – 3 Squat Snatch (135/95) Minute 3...
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