CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

WOD

Deadlift (E2MOM x 4
5 Deadlift @ 70–75%
)

Focus on bar path, midline bracing, and hip hinge mechanics.

Metcon (Time)

Fitness

21-15-9

Deadlifts (135/95)

Box Step-Overs

HSPU Progressions

Performance

21-15-9

Deadlifts (185/135)

DB Box Step-Overs (35/25#)

HSPU Progressions

Compete

21-15-9

Deadlifts (225/155)

DB Box Step-Overs (50/35#)

HSPU
Time Cap is 10 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Do after class or later in the day:

Banded Good Morning – 3×12

Single-Leg RDL (DB or bodyweight) – 3×8/side

Copenhagen Side Plank – 2×0:20/side