CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 6×3/3 Elevated Deadlift (6×5, light to moderate weight) Toes-To-Bar (6×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance...Read More
CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, building to a heavy double) Samson Rocks (No Measure) 3×3 WOD Metcon (Time) Fitness Partition as Desired 70 Wallballs (moderate) 70 Russian Swings (moderate) 70 Step Ups (20/16) 70 Alternating DB Hang Snatches (light) Performance Partition as Desired 80 Wallballs (20/14) 80 Russian Swings (53/35) 80...Read More
CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar...Read More
CrossFit Mile Zero – CrossFit Strength DB Bench (6×8, build to heaviest set) Banded Hamstring Curls (No Measure) 6×8 Banded Y Raises (No Measure) 6×8 WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches (light) or...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 20/16 Cal Bike or 250m Run 10 Russian Swings (moderate) 100m Single Arm Farmers Carry (moderate) 5 Push Press (moderate) 5 Ring Rows Performance AMRAP 35 24/18 Cal Bike or 300m Run 10 Russian Swings (70/53) 100m Farmers Carry (35/25)...Read More
CrossFit Mile Zero – CrossFit Strength DB Front Squat (Weight) Using two dumbbells with both hands on the handle.6×5, build as heavy as possible Ring Rows (6×6) Lateral Band Walk (No Measure) 6×10/10 WOD Metcon (Time) Fitness 300m Row or 250m Run 30 Hanging Knee Raises 20 Front Squats (45/35) 300m Row or 250m Run...Read More
