CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (10x(1+1+1)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch WOD Power Snatch (AHAP 15) Snatch (AHAP 15) Work to a heavy single near threshold. Establish footwork and receiving positions early while the weight is light. Rest as needed between sets.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×1+, Last Set at 80%) Slantboard VMO Air Squats (7×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 15-12-9-6-3 Knees to Chest Russian KB Swings Performance 18-15-12-9-6 Toes to Bar American Swings (53/35) Compete 21-18-15-12-9 Toes to Bar American Swings (53/35) Goal: 8-10 Minutes Cap: 12 Minutes Midline Stability workout after big deadlifts. Unbroken KB Swings and attack the toes to bar in short, quick sets. Be prepared for things to get grippy.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness 1500m Row 90 Wallballs 80 DB Deadlifts 70 Horizontal Bar Push Ups 60 Knees to Chest 50 Step Ups 40 Up/Downs 30 Hang Clean 20 Cal Bike 10 DB Thrusters 1500m Row Performance 2000m Row 90 Wallballs (20/14) 80 Deadlifts (135/95) 70 Hand Release Push Ups 60 Toes to Bar 50 Step Ups/Box Jumps (24/20) 40 Burpees 30 Power Cleans (135/95) 20 Cal Bike (each) 10 Thrusters (135/95) 2000m Row Compete Same as Rx Goal: Under 30 Minutes Cap: 35 Minutes Alternate as needed with your partner. Choose a weight on the DB or barbell that keeps you moving. Settle in early, it’s a long one.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Snatch + Low Hang Snatch (10x(1+1)) WOD Metcon (Time) Fitness 600m Run 10 Ring Rows or Ring Transitions 10 Inchworms to Push Ups 20 DB Snatch, Right 20 DB Snatch, Left Performance For Time 800m Run 10 Jumping Muscle Ups 8 Wall Walks 20 DB Snatch, Right (35/25) 20 DB Snatch, Left (35/25) Compete For Time 1000m Run 10 Muscle Ups 10 Wall Walks 20 DB Snatch, Right (50/35) 20 DB Snatch, Left (50/35) Goal: Finish Cap: 12 Minutes Work on your hardest muscle up variation. Challenge yourself with at least one movement. Don’t let the first 3 movements slow down your chance to finish. Keep on moving!Read more