CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch Hip, Knee, Floor8x(1+1+1), Work to a weight just above what you intend to use for the workout. *Rest on a 1:30 Clock* Workout Mobility Workout (Time) Pub Sub Independence (RX) 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (135/95) Liberty 50-40-30-20-10 Single Unders 10-8-6-4-2 Dumbbell Snatch...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 1 Deadlift, Last 2 @ 80-90% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 1 Bench Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* Shoulder Press 8 sets x 1 Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* High Box Jumps (Distance) 8 sets x 3 High...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Pistols: Week 5 (Checkmark) All Levels: practice the full pistol. Aim for 5 sets of 5-6 reps on each leg. Advanced: No Assistance Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band Beginner: Use a box,...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat (8 sets x 1 In the Pause Back Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Front Squat (8 sets x 1 In the Pause Front Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Workout Workout...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Havarti – “Death by Burpees” Freedom/Independence Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Parmesan Freedom (RX+) Teams of 2 100 Pull-Ups Or Ring Row (Inverted) 100 Hand Release Push-ups 5000m/4000m Row Independence (RX) Teams of 2 75 Pull-Ups Or Ring Row (Inverted) 75 Hand Release Push-ups 4000m/3250m Row Liberty Teams of 2 100 Ring Rows 100 Bar...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8 sets x 2 Deficit Deadlifts, Last 2 Sets @ 75% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 5 sets x 40-50% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 2 Pause Bench Press, Last 4 Sets @ 75% of 1RM *2-3 second pause* * Rest 2:00 between sets * Shoulder Press 8 sets x 2 Pause Press, Last 4 Sets @ 75% of 1RM *2-3 second pause* * Rest 2:00...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 4 All Levels: Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or...Read More