CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat (6x(3+2)) Building to Moderate Weight as extended warm up Workout (Time) Baguette Freedom (RX+) Teams of 2 6 sets (each/1:1) 50 Double Unders 10 Front Squats (135/95) 5 Power Cleans (135/95) Independence (RX) Teams of 2 6 sets (each/1:1) 35 Double...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×5, Building up to last 3 sets at 75%) Front Squat (8×5, Building up to last 3 sets at 75%) Workout (Time) Cream Cheese Danish Freedom (RX+) For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) Independence (RX) For Time: 10-9-8-7-6-5-4-3-2-1...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×5, Building up to last 2 sets at 75%) Workout (Time) Cannoli Freedom (RX+) 50/40 Calorie Row or 500m Run 40 GHD’s (Or Stick Sit Ups) 30 Burpee Box Get Overs (30/24) 40 GHD’s (Or Stick Sit Ups) 50/40 Calorie Row or 500m Run Independence...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (8×5, Building up to last 3 sets at 75%) Shoulder Press (8×5, Building up to last 3 sets at 75%) Workout (AMRAP – Rounds and Reps) Croissant Freedom (RX+) 20 min AMRAP 21/16 Calorie Bike or 300m Run 15 Shoulder Press (75/55) 9 Strict...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 5 Min at RPE3 -Rest 1 Min- 4 Sets 500m at RPE4-5, 30 Sec Rest or RPE2 1000m at RPE4-5, 60 Sec Rest or RPE2...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10 Rounds to establish a 1RM Snatch * Rest 90 seconds between sets Clean and Jerk – 10 Rounds to establish a 1RM Clean and Jerk * Rest 90 seconds between sets CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Front Squat (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Workout (Time) Noah’s Ark Freedom (RX+) Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike *40-32-24-16-8 Women’s Calories or 800m-600m-400m-300m-200m Run Independence (RX) Teams of 2 (1:1) 40-32-24-16-8 Calorie Assault Bike...Read More
