WOD

CrossFit Mile Zero – CrossFit Strength Clean Complex (10 x (1+2)) Clean Pull + Power Clean Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Scaled Grace (Time) For Time: 30 Clean and Jerks (Up to 115#/75#)
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CrossFit Mile Zero – CrossFit Strength Bench Press (6 Sets on a 2:30 Clock) 3×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Shoulder Press (6 Sets on a 2:30 Clock) 3×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Workout Pay No Attention to the Man Behind the Curtain (Time) Freedom (Rx+) Every 3:00 x 5 Rounds 50 Double Unders 15 American KB Swings (53/35) 5 Goblet Squats Independence (Rx) Every 3:00 x 5 Rounds 30 Double Unders 15 Russian KB Swings (53/35) 5 Goblet Squats Liberty Every 3:00 x 5 Rounds 50 Single Unders 15 Russian KB Swings (light) 5 Goblet Squats (light) Goal: 1:30 Cap: 2:00 Move quickly through each round to maximize your rest period. Keep movements unbroken. Go straight from KB Swings to squats without dropping the KB. Score is slowest round.
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CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds DB Box Squats x 5 Single Leg Deadlift x 5/5 Strict Leg Raise x 12
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CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds DB Box Squats x 8 Single Leg Deadlift x 5/5 Strict Leg Raise x 12 Workout There’s No Place Like Home (AMRAP – Reps) Freedom (Rx+) AMRAP 12 1 Wallball (30/20) 1 Burpee Box Jump Over (24/20) 2 Wallballs 2 Burpee Box Jump Overs 3 Wallballs 3 Burpee Box Jump Overs …continue pattern until time is up. Independence (Rx) AMRAP 12 1 Wallball (20/14) 1 Burpee Box Jump/Step Over (24/20) 2 Wallballs 2 Burpee Box Jump/Step Overs 3 Wallballs 3 Burpee Box Jump/Step Overs …continue pattern until time is up. Liberty AMRAP 12 1 Wallball Thruster 1 Burpee Box Step Up 2 Wallball Thruster 2 Burpee Box Step Up 3 Wallball Thrusters 3 Burpee Box Step Ups …continue pattern until time is up. Goal: Finish round of 10 Take the first few rounds at a steady pace,...
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CrossFit Mile Zero – CrossFit Workout We Aren’t in Kansas Anymore (Checkmark) Freedom (Rx+) EMOM 32 15/12 Cal Row 14 Alt DB Snatch (50/35) 12/10 Cal Bike 2 Rope Climbs Independence (Rx) EMOM 32 12/10 Cal Row 14 Alt DB Snatch (35/25) 10/8 Cal Bike 2 Rope Climbs Liberty EMOM 32 10/8 Cal Row 10 Alt DB Snatch (light) 8/6 Cal Bike 4 Zombie Climbs Looking for 15+ Seconds to transition from cardio. Take your time through rope climbs and use this as an opportunity to practice!
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