CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (EMOM x 10 1 Power Snatch + 1 Hang Squat Snatch) • Aim for 70–80% of 1RM snatch. • Focus = bar path, fast turnover, strong bottom position. WOD Metcon (Time) Fitness For Time (cap 10 min): 30–20–10 Wall Balls DB Lunges Performance For Time (cap 10 min): 30–20–10 Wall Balls (14/10) DB Lunges (35s/25s) Competition For Time (cap 10 min): 30–20–10 Wall Balls (20/14) DB Lunges (50s/35s) Time Cap: 10 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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press (Push Press E2MOM 5×3 @ 85–90% ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 5 Shoulder-to-Overhead 10 High Knees 8/6 Cal Bike Performance AMRAP 9 5 Shoulder-to-Overhead (95/65) 10/8 Toes-to-Eye Level 12/10 Cal Bike Compete AMRAP 9 5 Shoulder-to-Overhead (135/95) 10 Toes-to-Bar 12/10 Cal Bike Time – Cap 9 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Focus: Shoulder stability, scapular strength, trunk control Half-Kneeling Landmine Press – 3×8/side Banded Face Pull + External Rotation – 3×12 Deadbug w/ Band Pulldown – 3×10Read more

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