CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (10x(1+1)) Build to a weight slightly heavier than you intend to use for the workout. WOD Metcon (Time) Fitness 5 Rounds for Time 200/150m Row 5 Power Snatches Performance 5 Rounds for Time 250/200m Row 5 Power Snatches (95/65) Compete 5 Rounds for...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Seated Single Arm DB Press (8×5/5, Stay lighter and alternate arms each rep. Use one DB.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Knees to Chest 8 Step Ups 8 DB Bench/Floor Press Performance AMRAP 12 AMRAP 12...Read More
CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10x(2+1), work just beyond the weight you plan to use for the workout.) WOD Metcon (Time) Fitness 1600/1400m Bike Then 10 Rounds for Time 3 Clean and Jerks 3 Up Downs Performance 1800/1600m Bike Then 10 Rounds for Time 3 Clean and Jerks (115/75) 3 Burpees...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (7×3, build to a heavy set of 3) Front Squat (7×3, build to a heavy set of 3.) Ring Rows (7×3, work through ring rows, false grip, and elevated feet progressions.) WOD Metcon (AMRAP – Reps) Fitness EMOM 15 1- 12 Sit Ups 2- 10 Landmine Squats...Read More
CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds for Time 800m Bike or 300m Run 20 DB Thrusters 50’ Syncro Walking Lunge 20 DB Hang Clean and Jerk 50’ Syncro Walking Lunge All movements done with dumbbells Performance 4 Rounds for Time 1000m Bike or 400m Run 20 DB Thrusters 50’...Read More
CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a moderate to heavy double.) Russian KB Swings (8×8, moderate weight) WOD Metcon (Time) Fitness 3 Rounds for Time 250m Run 2 Zombie Rope Climbs 10 Horizontal or Knee Push Ups Performance 3 Rounds for Time 300m Run 2 Rope Climbs 20/14 Push Ups...Read More
