CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Front Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Workout Metcon (Time) “Poodle” Freedom (RX+) 10-20-30 Toes to bar Hang Power Cleans (115/80) Bar Facing Burpees Independence (RX) 10-20-30 Knees to Elbows Hang Power Cleans (95/65) Burpee Over Bar...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets) Start at 65% and build, no higher than 90%) * Complete 1 set every 1:30 * Workout Metcon (Time) “Rottweiler” Freedom (RX+) For Time: 50 Wall Balls (20/14) 60 Front Rack Dumbbell Lunges (50s/35s)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Squat Snatch (10×1 start at 65% and build to no higher than 90%) Complete 1 set every 1:30 Workout Metcon (Time) “Golden Retriever” Freedom (RX+) 250/200m Row or 200m Run 25 Power Snatches (75/55) 250/200m Row or 200m Run 25 Power Snatches (75/55) 250/200m Row or...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at RPE6 *Rest 2 Min between sets.WHAT IS RPE? RPE means Rate...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Spider Roll” Freedom (RX’d) Every minute (20:00) 200m/175m Row 200m Run 500m/450m Bike Independence Every minute (20:00) 175m/150m Row 150m Run 350m/300m Bike Liberty Every minute (15:00) 150m/125m Row Target time each set: 38-45 seconds Time cap each set: 50 seconds Moderate Pace Stay...Read More