CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (EMOM 14 Odd Rounds – 2 Tall Hang Snatches + 1 Hang Power Snatch Even Rounds – 2 Hang Snatch Pulls + 1 Hang Power Snatch Start the EMOM at roughly 60%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10 Toes to Hip/Knee...Read More
CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5 Rounds 5 Front Squats at 75%) WOD Metcon (Time ↓ Shorter is Better) Fitness E4MOM x 4 10/8 Cal Bike 10 Russian Swings 10 Alternating Lunges Performance E4MOM x 4 12/10 Cal Bike 12 Russian Swings (53/35) 12 Alternating Lunges (25s/15s) Competition E4MOM x...Read More
CrossFit Mile Zero – CrossFit Strength Power Clean + Hang Clean (10×1, Build to a Heavy Set) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 10 Power Cleans 50 Single Unders Performance AMRAP 9 10 Power Cleans (95/65) 20-30 Double Unders Competition AMRAP 9 10 Power Cleans (135/95) 50 Double UndersRead More
CrossFit Mile Zero – CrossFit Strength Deadlift (AHAP 15 Minutes. Build to a heavy single.) WOD Metcon (Time ↓ Shorter is Better) Fitness 4 Rounds for Time 20 Lunges 300m Row/Ski Performance 4 Rounds for Time 20 Lunges (25s/15s) 400m Row/Ski Competition 4 Rounds for Time 20 Lunges (35s/25s) 400m SkiRead More
CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts and Inside Out Plate Hand Lifts, HS Walk Attempts x3 Progress to where you are challenged and stay there. WOD Metcon (Time ↓ Shorter is Better) Fitness 5 Rounds...Read More
CrossFit Mile Zero – CrossFit Strength Muscle-ups (E2MOM x 5 Rounds 2-5 Ring Muscle Ups) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10/8 Cal Bike 10 Russian Swings (AHAP) 10 Burpees Performance AMRAP 12 12/10 Cal Bike 12 Russian Swings (AHAP) 12 Burpees to Target Competition AMRAP 12 15/12 Cal Bike 15...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (AHAP 15 Minutes. Build to a heavy single.) WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds for Time 250m Run 15 Toes to Hip Level or Knee Raises 5 DB Thrusters Performance 3 Rounds for Time 300m Run 15 Toes to Eye Level 5 Thrusters...Read More
CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds 800m Bike 10 Pull Ups or Jumping Pull Ups 10 Power Snatches Performance 4 Rounds 1000m Bike 10 Chest to Bar Pull Ups 10 Power Snatches (135/95) Competition 4 Rounds 1200m Bike 10 Bar Muscle Ups 10 Power Snatches (155/105)Read More
