CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×2, work to what you can handle staying tall and punching through.) WOD Fitness Buy In: 150 Single Unders 3 Rounds 16 Alternating DB Snatches 12 Alternating Lunges Buy In: 150 Single Unders Performance For Time Buy In: 100 Double Unders 3 Rounds 20 Alternating DB Snatches...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift 8×3, build to a heavy triple Push-ups (8×5-8 reps. Use your hardest variation .Horizontal, Push Ups, Ring Push Ups ) WOD Metcon (AMRAP – Reps) Fitness Every 1:30 for 8 Rounds 15 Russian KB Swings Max Calories on Row/Ski :30 Rest between Rounds Performance Every 1:30 for 8...Read More
CrossFit Mile Zero – CrossFit Strength Hang Power Clean (8×3, work on opening hips and building to workout weight.) Strength Metcon (AMRAP – Reps) Fitness EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Hang Power Cleans 3- Cal Bike 4- Hang Power Cleans Performance EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power...Read More
CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×2, build to a heavy double) Medicine Ball Clean 7×3, work on extension WOD Metcon (AMRAP – Reps) Fitness 4 Sets, AMRAP 2 20 Wallballs Max Reps Strict Banded Pull Ups or Ring Rows Rest 2 Minutes between Rounds Performance 4 Sets, AMRAP 2 25 Wallballs (20/14)...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 6 Rounds for Time 400m Run 30 Russian Swings 12 Up/Downs Performance 6 Rounds for Time 400m Run 30 American Swings (53/35) 12 Burpee Pull Ups Compete 6 Rounds for Time 400m Run 30 American Swings (70/53) 12 Burpee Chest to Bar Pull UpsRead More
CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front...Read More
