CrossFit Mile Zero – CrossFit Strength Power Snatch + Snatch (10 x (1+1) build to a moderate weight) Perform a power snatch, drop the barbell and reset, then complete a squat snatch. Workout Battle of Long Island (Time) Compete (Rx+) For Time 15-12-9 Thrusters (135/95) 9-15-21 Burpees Over Bar Performance (Rx) For Time 15-12-9 Thrusters...Read More
CrossFit Mile Zero – CrossFit Partner WOD Fourth of July 1776 (Time) 4 Rounds for Time, with a Partner 300m Run 24 Toes to Bar 24 Box Jumps (24/20) 24 Goblet Squats (53/35) 24 Hand Release Push Ups 24 Calorie Bike/Row (alternate each round) 24 Air SquatsRead More
CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Clean Pull x 3 (build to heavy 3) KB Good Morning x 10 Strict Pull Up x 5-8 Clean Pull (5×3 build to heavy triple) Workout “Common Sense” (AMRAP – Rounds and Reps) Compete (Rx+) Go Faster Performance (Rx) 5 Sets AMRAP...Read More
CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Clean Pull x 3 (build to heavy 3) KB Good Morning x 10 Strict Pull Up x 5-8 Clean Pull (5×3 build to heavy triple) Workout “Common Sense” (AMRAP – Rounds and Reps) Compete (Rx+) Go Faster Performance (Rx) 5 Sets AMRAP...Read More
CrossFit Mile Zero – CrossFit Strength Pause Back, Front, or Overhead Squat 8×2 Paused Front Squat (8×2, build to moderate double) Pause Back Squats (8×2, building to moderate double) Back Squat with full 3 second pause at the bottom. Pause Overhead Squat (8×2, building to moderate double) Workout The Battle of Bunker Hill (Calories) Compete...Read More
CrossFit Mile Zero – CrossFit Strength Clean and Jerk (3, 3, 2, 2, 2, 1, 1, 1 building to a moderate weight) Workout The Second Continental Congress (Time) Compete (Rx+) 4 Rounds for Time 15 Front Squats (75/55) 15 GHD Situps 15/12 Cal Bike or Row Performance (Rx) 4 Rounds for Time 15 Front Squats...Read More
CrossFit Mile Zero – CrossFit Partner WOD The Babadook (Time) Compete (Rx+) 10 Rounds 10 Bench Press (135/95) 20 Alt V Ups 100m Run Performance (Rx) 10 Rounds 10 Bench Press (115/80) 16 Alt V Ups 100m Run FItness 10 Rounds 10 Push Ups 16 Situps 100m Run Partners alternate movements.Read More
CrossFit Mile Zero – CrossFit Strength Snatch Balance OR 1 1/4 Front/Back Squats. 3, 3, 2, 2, 1, 1, 1. Build to heavy single for today, then 1×1 @ 90% of that, 2×1 @ 80%. Snatch Balance 1 1/4 Back Squat Rack a barbell in the back rack position. Focus on keeping tension in the...Read More
CrossFit Mile Zero – CrossFit Strength Clean + Jerk + Power Clean (8 x (1+1+1)) Perform a full clean, followed by a jerk, followed by a power clean.Build to 70% of clean and jerk for sets 6, 7, and 8. Does not need to be touch and go. Workout Lady Gaga (AMRAP – Reps) Complete...Read More
