CrossFit Mile Zero – CrossFit Strength 6 Sets Hang Clean High Pull x 4 (build to a heavy) Strict HSPU x 5-8 Strict Pull Up/C2B/RMU x 1-5 Workout Dirty Chai (Time) Compete (Rx+) 5 Rounds for Time 15 Chest to Bar Pull Ups 25ft HS Walk Performance (Rx) 5 Rounds for Time 15 Pull Ups 20 Handstand Shoulder Taps Fitness 5 Rounds For Time 10 Jumping Pull Ups 5 Inchworms Goal: 8-10 Minutes Cap: 12 Minutes Pull ups in 1 minute or less. HS walk/Shoulder taps in 1 minute or less.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Hang Clean High Pull x 4 (build to a heavy) Strict HSPU x 5-8 Strict Pull Up/C2B/RMU x 1-5 Workout Dirty Chai (Time) Compete (Rx+) 5 Rounds for Time 15 Chest to Bar Pull Ups 25ft HS Walk Performance (Rx) 5 Rounds for Time 15 Pull Ups 20 Handstand Shoulder Taps Fitness 5 Rounds For Time 10 Jumping Pull Ups 5 Inchworms Goal: 8-10 Minutes Cap: 12 Minutes Pull ups in 1 minute or less. HS walk/Shoulder taps in 1 minute or less.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Build to a heavy 2 snatch *You may drop the bar and reset between reps* Pumpkin Spice Latte (AMRAP – Reps) Compete (Rx+) AMRAP 15 Snatch (185/125) at 0:00, 3:00, 6:00, 9:00, and 12:00, run 400m Performance (Rx) AMRAP 15 Snatch (135/95) at 0:00, 3:00, 6:00, 9:00, and 12:00, run 400m Fitness AMRAP 15 Alt DB Snatch at 0:00, 3:00, 6:00, 9:00, and 12:00, run 200m Goal: 10-30 Snatches Each run 2:00 or less Load should be moderate to heavy, singles. Power or squat. 2-6 Reps each round.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Build to a heavy 2 snatch *You may drop the bar and reset between reps* Pumpkin Spice Latte (AMRAP – Reps) Compete (Rx+) AMRAP 15 Snatch (185/125) at 0:00, 3:00, 6:00, 9:00, and 12:00, run 400m Performance (Rx) AMRAP 15 Snatch (135/95) at 0:00, 3:00, 6:00, 9:00, and 12:00, run 400m Fitness AMRAP 15 Alt DB Snatch at 0:00, 3:00, 6:00, 9:00, and 12:00, run 200m Goal: 10-30 Snatches Each run 2:00 or less Load should be moderate to heavy, singles. Power or squat. 2-6 Reps each round.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Build to a heavy 2 snatch *You may drop the bar and reset between reps* Pumpkin Spice Latte (AMRAP – Reps) Compete (Rx+) AMRAP 15 Snatch (185/125) at 0:00, 3:00, 6:00, 9:00, and 12:00, run 400m Performance (Rx) AMRAP 15 Snatch (135/95) at 0:00, 3:00, 6:00, 9:00, and 12:00, run 400m Fitness AMRAP 15 Alt DB Snatch at 0:00, 3:00, 6:00, 9:00, and 12:00, run 200m Goal: 10-30 Snatches Each run 2:00 or less Load should be moderate to heavy, singles. Power or squat. 2-6 Reps each round.Read more