CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Front Squat + Power Clean + Shoulder to Overhead (10x(1+1+1+1)) Hang Snatch + Overhead Squat + Power Snatch + Snatch (10x(1+1+1+1)) WOD Metcon (Time) For Time 200m Run or 16/20 Cal Row 15 Hang Cleans (65/95) 15 Knee Raises 100m Run or 12/15...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3, Last 2 Sets at 90%) Front Squat (8×3, Last 2 Sets at 90%) WOD Metcon (Time) 4 Rounds 20 Double Unders 10 Alt DB Snatch (25/35) Rest 30 Seconds Between Rounds After 4th Round Rest 2 Min Then 4 Rounds 30 Double Unders...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 6 Minute Bike -Rest 2 Mins- 3 Rounds 12 Deadlifts (65/95) 9 Hang Power Cleans 6 Shoulder-To-Overhead -Rest 2 Mins- 6 Minute RowRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3, Last 3 Sets at 75%) Push Press (7×3, Last 3 Sets at 75%) Bench Press (7×3, Last 3 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Toes to Bar 10 Ground to Overhead (45/75) 20 Double Unders Rx+...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 75%) Rack Pull (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 21-15-9 Cal Row Overhead Lunges (15/25) Rest 2 Minutes 21-15-9 Cal Bike Deadlifts (75/115) Rx+ Overhead Lunges (35/45) Deadlifts (105/155)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run/500m Row/1000m Bike 11 Burpee Deadlifts (15/25) 5 DB Clean and Jerk/side (15/25) Rx+ 600m Run/750m Row/1500m Bike 11 Burpee Deadlifts (35/45) 5 DB Clean and Jerk/side (35/45)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean + Shoulder to Overhead (10x(2+1)) Complex: Power Snatch + Overhead Squat (10x(2+1)) 1 Power Snatch + 1 Overhead Squat WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Run 200m or Bike 500m 6 Power Cleans (65/95) Run 100m or Bike 250m 3 Chest...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 3 Sets at 75%) Front Squat (7×3, Last 3 Sets at 75%) WOD Metcon (Time) 8 Rounds for Time 5 Burpee Box Jumps/Step Ups (20/24) 10 DB Hang Snatch (35/45) Rest 30 Seconds Between Rounds Rx+ 5 Burpee Box Overs (20/24) 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 30 Minutes at a Light Pace 400M Jog 10 Wallballs 5 Pull-ups/Horizontal Rows 1000M Bike 5 Push-ups 10 Alt LungesRead More
