CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more

CrossFit Mile Zero – CrossFit Strength Push Press 8×2, Build to a Heavy Double Push Jerk (8×2, Build to a Heavy Double) Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness 4 Rounds for Time 200m Run 10 Alt Hang DB Snatches Rest 1 Minute Between Rounds Performance 4 Rounds for Time 300m Run 10 Alt DB Snatches (50/35) Rest 1 Minute Between Rounds Compete 4 Rounds for Time 300m Run 10 Power Snatches (95/65) Rest 1 Minute Between Rounds Goal Time: Under 2:30 Time Cap: 3:00 Runs should be quick to stay under time cap. Make sure to set up for the DB/Barbell before kicking it off. Aim to stay within 10 seconds of slowest round to fastest roundRead more

CrossFit Mile Zero – CrossFit Strength Push Press 8×2, Build to a Heavy Double Push Jerk (8×2, Build to a Heavy Double) Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness 4 Rounds for Time 200m Run 10 Alt Hang DB Snatches Rest 1 Minute Between Rounds Performance 4 Rounds for Time 300m Run 10 Alt DB Snatches (50/35) Rest 1 Minute Between Rounds Compete 4 Rounds for Time 300m Run 10 Power Snatches (95/65) Rest 1 Minute Between Rounds Goal Time: Under 2:30 Time Cap: 3:00 Runs should be quick to stay under time cap. Make sure to set up for the DB/Barbell before kicking it off. Aim to stay within 10 seconds of slowest round to fastest roundRead more