CrossFit Mile Zero – CrossFit Strength Back Squat (8×2, build to a heavy double) Front Squat (8×2, build to a heavy double) Meadows Row (8×5/5. Use a moderate weight DB) WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 10 Up Downs 200m Farmers Carry Performance 3 Rounds for Time 20 Wallballs (20/14) 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness 100 Cal Bike 150 Single Unders 90 Abmat Sit Ups 60 Jumping Pull Ups/Ring Rows 30 Burpees/Devils Press Performance 150 Cal Bike 120 Double Unders 90 Stick Sit Ups 60 Pull Ups 30 Devils Press (35s/25s) Compete 180 Cal Bike 150 Double...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×1+, Last Set at 85%) Front Squat (7×1+, Last Set at 85%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (Time) Fitness 4 Rounds for Time 250m Run 10 Wallballs 2 Zombie Climbs Performance 4 Rounds for Time 400m Run 15 Wallballs (20/14)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (7×1+, Last Set at 85%) Bench Press (7×1+, Last Set at 85%) Slant Board RDLs (7×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 7×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness AMRAP 15...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Calories) Fitness AMCAP 30 Bike, Row, Ski or 150m Run Perform 2 Power Cleans every 15 Calories Performance AMCAP 30 Bike, Row, Ski or 200m Run Perform 2 Power Cleans every 20 Calories/200m Compete Same as Rx Goal: 200-300 Calories Athletes choose the load for...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (10x(1+1+1)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch WOD Power Snatch (AHAP 15) Snatch (AHAP 15) Work to a heavy single near threshold. Establish footwork and receiving positions early while the weight...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×1+, Last Set at 80%) Slantboard VMO Air Squats (7×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 15-12-9-6-3 Knees to Chest Russian...Read More
