CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 5 Rounds for Time 400m Row 750mBike/300m Run Rest 3 Minutes between Rounds Performance 5 Rounds for Time 500m Row 1000m Bike/400m Run Rest 3 Minutes between Rounds Compete Same as Rx Goal: 4:30 or less each round. Do your best to set...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (6×5, Last Set at 70%) Bench Press (6×5, Last Set at 70%) Slant Board RDLs (6×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 6×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness 200 Single...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (6×5, Last Set at 70%) Front Squat (6×5, Last Set at 70%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2 Goblet Squats 2 Box Step Overs (24/20) 2 Up Downs After each round add 2 reps...Read More
CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 16 Knees to Chest 4 Clean and Jerk 500m Row Performance 5 Rounds for Time 40 Double Unders 15 Toes to bar 4 Clean and Jerk (155/105) 600m Row Compete 5 Rounds for Time 50 Double Unders 20...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (7×3+, Last Set at 80%) Bench Press (7×3+, Last Set at 80%) Sland Board RDLs (7×8 with two dumbbells. Moderate Weight.) Superman Extensions (Checkmark) 7×10. Use 2.5 or 5 lb plates. Feet squeezed tightly together, arms stay extended. WOD Metcon (AMRAP – Rounds and...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3+, Last Set at 75%) Slantboard VMO Air Squats (7×8, slow and controlled tempo. Slight pause at the base.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness For Time 400m Run 30 Hang Power Cleans 20 Jumping Pull Ups...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×3+, Last Set at 80%) Front Squat (7×3+, Last Set at 80%) Slant Board Split Squats (Checkmark) 7×5/5. Bodyweight or light dumbbells. Slant Board Toe Touches (Checkmark) 7×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10/8 Cal Bike 8 Step Ups...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Snatch + Hang Power Snatch (10x(1+2). Working on extension and speed under the bar. Lighter to moderate weight.) WOD Metcon (Time) Fitness 5-4-3-2-1 Up Downs Hang Power Snatches 150m Run Performance 5-4-3-2-1 Burpees over Bar Hang Power Snatches (95/65) 200m Run Compete 5-4-3-2-1 Burpees over...Read More
