CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (8 x 2) Pause for a second in the hang position. Build to 65% of Snatch for sets 6, 7, 8 Workout Freddie Mercury (Time) Compete (Rx+) For Time: 800m Run 21 Power Cleans (135/95) 600m Run 15 Power Cleans (155/105) 400m Run 9 Power Cleans...Read More
CrossFit Mile Zero – CrossFit Strength Pause Overhead Squat, Back Squat, or Front Squat 8 x 3 building to 65% of Snatch or Clean (3 sec pause in bottom) Paused Front Squat (last 3 sets at 65% of Clean) Pause Back Squats (last 3 sets at 65% ) Back Squat with full 3 second pause...Read More
CrossFit Mile Zero – CrossFit Strength Power Clean + Clean (8 x (2+1) building to 65% of clean) 65% for sets 6, 7, 8 Does not have to be touch and go. Workout Fletcher (AMRAP – Reps) Compete (Rx+) AMRAP 12 3-6-9-12…etc Toes To Bar Dumbell Overhead Lunge (50/35) Performance (Rx) AMRAP 12 3-6-9-12…etc Toes...Read More
CrossFit Mile Zero – CrossFit Strength Push Jerk (8×2, building to 65%) 65% for sets 6, 7, and 8 Workout Chappell Roan (AMRAP – Reps) Compete (Rx+) EMOM 16 Max Cal Row/Bike Max Bench Press (135/95) Max Cal Row/Bike Max Dips Performance (Rx) EMOM 16 Max Cal Row/Bike Max Bench Press (95/65) Max Cal Row/Bike...Read More
CrossFit Mile Zero – CrossFit Workout JoJo Siwa (Time) Compete (Rx+) For Time Buy In: 1500/1250m Row -then- 10 Rounds 10 Hang Power Snatch (95/65) 10 Overhead Squats -then- 500/400m Row Performance (Rx) For Time Buy In: 1200/1000m Row Or 70/60 Cal Bike Or 1000m Run -then- 10 Rounds 10 Hang Power Snatch (75/55) 10...Read More
CrossFit Mile Zero – CrossFit Successory Work Every 3 Minute x 5 Sets Clean Deadlift x 5 (build to heavy 5) DB Push Press x 5-8 Strict Pull Ups x 8-10 Clean Grip Deadlift (5×5) Dumbbell Push Press when scoring, combine the weight of both dumbbells. Pull-ups Workout Renee Rapp (Time) Compete (Rx+) Every 4...Read More
CrossFit Mile Zero – CrossFit Partner WOD Bob the Drag Queen (Time) Compete (Rx+) Buy In: 1200m Run (relay style, switch every 200m) Then 12 Rounds 4 Handstand Push Ups 8 Chest to Bar Pull Ups 12 Goblet Squats (70/53) Performance (Rx) Buy In: 1200 Run (relay style, switch every 200m) then 12 Rounds 4...Read More
CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes for 5 Rounds Pendlay Row x 6 Romanian Deadlift x 8 Sled Push x 100ft Workout Jinkx Monsoon (AMRAP – Rounds and Reps) Compete (Rx+) 3 Sets AMRAP 3 10 American KBS (53/35) 10 Alternating Goblet Lunges (53/35) 10 Toes to Bar Rest 1:30 Performance...Read More
