CrossFit Mile Zero – CrossFit Strength Clean (E2MOM × 7 1 Power Clean + 1 Hang Clean @ 78–85%) WOD Metcon (Time) Fitness 5 Rounds For Time 10 DB Push Jerks 200m Row 5 Burpees Over DB Performance 5 Rounds For Time 10 DB Push Jerks (35s/25s) 250m Row 10 Burpees Over DB Compete 5 Rounds For Time 10 DB Push Jerks (50s/35s) 250m Row 10 Burpees Over DB Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 12 Barbell Bent-Over Rows 15 Banded Tricep Pushdowns :45 Weighted Front Rack Hold (light to moderate load) Accessory Goal: Reinforce upper-back strength, tricep endurance, and front-rack stability after a clean + jerk–dominant day.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness Buy In: 600m Run (together) Then: 50 High Knees 50 Deadlifts 100 Wall Balls 50 Box Step Overs 50 DB Snatches Cash Out: 600m Run (together) Performance Buy In: 800m Run (together) Then: 60 Toes-to-Eye Level 60 Deadlifts (135/95) 120 Wall Balls (14/10) 60 Box Jump Overs (20/16) 60 DB Snatches (35/25) Cash Out: 800m Run (together) Compete Buy In: 800m Run (together) Then: 60 Toes-to-Bar 60 Deadlifts (185/125) 120 Wall Balls (20/14) 60 Box Jump Overs (24/20) 60 DB Snatches (50/35) Cash Out: 800m Run (together) Cap: 30 mins Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 15 Banded Hamstring Curls 10 DB Rows per side :45 Side Plank Hold (each side) Accessory Goal: Reinforce posterior chain recovery, midline stability, and shoulder endurance after high-volume pulling and hinging.Read more

CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 5: 2 Push Jerks + 1 Split Jerk → Moderate load (~70–80% of jerk max) ) WOD Metcon (Time) Fitness For Time 4 Rounds 200m Row 10 DB Front Squats 8 Cal Bike 8 DB Thrusters Performance For Time 4 Rounds 250m Row 12 DB Front Squats (35s/25s) 10 Cal Bike 8 DB Thrusters (35s/25s) Compete For Time 4 Rounds 250m Row 12 DB Front Squats (50s/35s) 10 Cal Bike 8 DB Thrusters (50s/35s)Time Cap is 16 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 12 Barbell Good Mornings (light) 10 Seated DB Strict Press (light, focus on control) :30 Hollow Hold Accessory Goal: Enhance posterior chain stability, shoulder endurance, and core control to support jerk and thruster mechanics.Read more

CrossFit Mile Zero – CrossFit Strength Metcon (Weight) E2MOM x 5 Rounds: 2 Front Squats @ 80% 3 Weighted Strict Pull-Ups (or 6 strict bodyweight) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 8 DB Box Step Overs 6 HSPU Progressions 4 Cleans Performance AMRAP 10: 8 DB Box Step Overs (35s/25s) 6 HSPU Progressions 4 Cleans (135/95) Competition AMRAP 10: 8 DB Box Step Overs (50s/35s) 6 Wall-Facing HSPU 4 Cleans (185/125)Time Cap 10 Mins Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 12 Barbell Good Mornings (light) 10 Single-Arm DB Rows / arm :30 Wall-Facing Handstand Hold Goal: Reinforce spinal stability, pulling strength, and overhead control to support future cleans, rope climbs, and HSPU progressions.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35: 400m Run 20 Wall Balls 15/12 Cal Ski 15 Sandbag Cleans 15 KB Swings Performance AMRAP 35: 600m Run 20 Wall Balls (14/10) 15/12 Cal Ski 15 Sandbag Cleans AHAP 15 KB Swings (53/35) Compete AMRAP 35: 600m Run 20 Wall Balls (20/14) 15/12 Cal Ski 15 Sandbag Cleans AHAP 15 KB Swings (70/53)Time Cap 35 mins Extra Credit Metcon (Checkmark) 3 Rounds: 15 Banded Hamstring Curls 15 Glute Bridges w/ Sandbag 20 Banded Pull-Aparts Goal: Restore posterior chain balance and shoulder endurance after long mixed-modal workRead more