WOD

CrossFit Mile Zero – CrossFit

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STRENGTH

Hang Power Clean + Power Clean + Squat (7x(1+1+1))

Back Squat (7×5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 Front Squats (65/95)

6 Burpees

200m Run

Rx+

3 Overhead Squats (65/95)

6 Burpees over Bar

200m Run

CrossFit Mile Zero – CrossFit

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STRENGTH

Push Press (7×2)

Deadlift (7×3)

WOD

Metcon (AMRAP – Reps)

4 Rounds

1 Minute Max American Swings (35/53)

1 Minute Max Sit Ups

1 Minute Max Cal Row

1 Minute Rest

Rx+

American (53/72)

Knees to Elbow

Max Cal Row

CrossFit Mile Zero – CrossFit

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STRENGTH

Hip Clean + Hang Clean (7x(1+2))

Technique over load!

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

400m Run/1000m Bike

10 Hang Power Cleans (65/95)

50 Double Unders

200m Run/500m Bike

5 Hang Power Cleans (65/95)

25 Double Unders

Rx+

Hang Power Cleans (95/135)

CrossFit Mile Zero – CrossFit

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STRENGTH

Push Press (7×2)

Deadlift (7×3)

WOD

Metcon (Time)

With a Partner Partition as You Like

100 Box Jumps/Step Ups (20/24)

100 Push Ups

100 Air Squats

100 Burpees

Rx+

No Partition

CrossFit Mile Zero – CrossFit

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ACCESSORY

Metcon (No Measure)

EMOM 12

1 – 8 Hollow Rocks/5 Kip Rocks

2 – 3 Thrusters

3 – 100m Run

WOD

Metcon (Time)

5 RFT

200m Run

9 Thrusters (45/75)

6 Pull Ups

Rx+

200m Run

9 Thrusters (65/95)

6 Chest to Bar or 3 Muscle Ups