CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 3 – AMRAP 16: 9 Clean and Jerks 12 Box Step Overs 200m Run Performance Teams of 3 – AMRAP 16: 9 Clean and Jerks 95/65 12 Box Jump Overs 20/16 200m Run Compete Teams of 3 – AMRAP 16: 9 Clean and Jerks 155/105 12 Box Jump Overs 200m Run Cap: 16 minutes at minute 16, 10 minutes to establish 1RM C&J Clean and Jerk (Build to 1RM) Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Pendlay Rows – 3 x 10 @ moderate weight Banded Hamstring Curls – 3 x 15 Hanging L-Sit Hold – accumulate 2 minutes Goal: Reinforce posterior chain and midline stability after cleans, and improve pulling power for future heavy lifts.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 1 RM ) E230MOM x 6 WOD Metcon (Time) Fitness 4 Rds 15 DB Front Squats 3 Zombie Rope Climbs Performance 4 Rds 20 DB Front Squats 35/25 3 Zombie Rope Climbs Compete 4 Rds 25 DB Front Squats 50/35 3 Rope ClimbsTime Cap is 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Knee health, hip mobility, adductor/oblique strength Cossack Squat – 3×6/side Copenhagen Side Plank – 3×0:20/side Seated Straddle Good Morning – 2×10Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (Tempo Deadlift 7×1 ) E2MOM x 7 WOD Metcon (Time) Fitness 4 Rounds 15 Deadlifts 10 HSPU Progression Performance 4 Rounds 15 Deadlifts 185/125 10 HSPU Progression Competition 4 Rounds 15 Deadlifts 225/155 10 HSPUTime Cap 14 mins Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Posterior chain health, grip, scapular control Single-Leg RDL (DBs) – 3×8/side Tall Kneeling Banded Face Pull – 3×12 Suitcase Carry – 3x30m/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for time) Fitness E9MOM x 3 300m Run 30 Wall Balls 400m Row 30 Lunges Performance E9MOM x 3 400m Run 30 Wall Balls 14/10 500m Row 30 Lunges 35/20 Compete E9MOM x 3 400m Run 30 Wall Balls 20/14 500m Row 30 Lunges 50/35Time Cap 30 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Focus: Core durability, hip extension, posterior chain balance Glute Bridge March – 3×8/side Side Plank + Reach Under – 3×6/side Jefferson Curl (light) – 3×8Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (EMOM x 10 1 Power Snatch ) • Aim for 70–80% of 1RM snatch. • Focus = bar path, fast turnover, strong bottom position. WOD Metcon (Time) Fitness For Time (cap 12 min): 4 Rds 20 DB Snatch 10 DB Box Step Overs Performance For Time (cap 12 min): 4 Rds 20 DB Snatch 35/25 10 DB Box Step Overs (35s/25s)(20/16) Competition For Time (cap 12 min): 4 Rds 20 DB Snatch 50/35 10 DB Box Step Overs (50s/35s)(24/20) Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Overhead stability, hip mobility, single-leg strength Overhead Squat Hold (pause bottom, PVC/bar) – 3×0:20 Bulgarian Split Squat w/ Front Rack Hold – 3×8/side Banded Lat Stretch w/ Side Bend – 2×0:30/sideRead more