CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Clean + Hang Clean (8x(1+1)) Technique over load! Workout (Time) Ro Bro Freedom (RX+) 6 sets: (Every 3:00) 10 Toes to Bar 15 Box Jump Overs (24/20) 10 Toes to Bar Independence (RX) 6 sets: (Every 3:00) 8 Toes to Bar 12 Box Jump Overs...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Deadlift + Power Snatch 3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy * Workout (Time) Jake LockHURT Freedom (RX+) 1000/850m Row or 1000m/800m Run 75 Wall Balls (20/14) 25 Burpee Pull-ups Independence (RX) 1,000/850m Row or...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (2 Rounds for time) Scott VanderSHOOT & Ben Freaking Davidson Freedom (RX+) 6 Sets (1 Set every 2:30) 300m Run 15 GHD Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 60 Double Unders 20 Push Ups Independence 6 Sets (1 Set every 2:30) 300m...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” 4 Sets 2 Min at RPE4 (Seated) 4 Min at RPE2 (Seated) 1 Min at RPE4 (Standing) 2 Min at RPE2 (Standing) Total: 36 Min...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Poke Bowls Freedom (RX+) Teams of 2 50-40-30-20-10 Calorie Row Strict Handstand Push Ups DB Bench Press (55/35) 300m Run after each round (150m each) Independence (RX)) Teams of 2 50-40-30-20-10 Calorie Row Handstand Push Ups DB Bench Press (35/25) 300m Run after each round...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout (Time) Haupai Pie Freedom (RX+) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (53/72) 25 Toes to Bar -rest 1minutebetween rounds- Independence (RX) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (35/53) 15 Toes to Bar or 20 Knees...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets * Complete a set on the minute (10:00) *) Workout (AMRAP – Rounds and Reps) AMRAP 10 Freedom (RX+) 10 Deadlifts (105/155) 10 Burpees over Bar 30 Double Unders Independence (RX) 10 Deadlifts (65/95) 10 Burpees...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Thruster (5-4-3-2-2-2, build up to moderate or heavy weight for the workout.) Workout (Time) Acai Bowls Freedom (RX+) For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 100m-100m-150m-150m-200m-200m-300m-300m-400m-400m Independence (RX) For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 100m-100m-150m-150m-200m-200m-300m-300m-400m-400m Liberty For Time: 1-2-3-4-5-6-7-8-9-10 Dumbbell Thrusters (light) 8/6 Calorie Bike Erg after each set...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×3, Last 3 Sets at 75%) Power Clean + Hang Power Clean + Push Jerk (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets: * Work up to a Heavy, Unbroken set) Cooldown/Mobility (Checkmark) 1:00 Barbell...Read More
