CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1). Use it as a primer for today’s WOD.) Toes to Bar Progression (No Measure) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 3-6-9-12-15… Knee Raises or Alternating V-Ups Hang Power Cleans Performance AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (135/95) Compete AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (185/125) Goal: Finish the Round of 12 Reps: 60+ Keep the toes to bar in small sets from the start. Be ready for heavy singles of power cleans. Brace and set up for every rep.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1). Use it as a primer for today’s WOD.) Toes to Bar Progression (No Measure) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 3-6-9-12-15… Knee Raises or Alternating V-Ups Hang Power Cleans Performance AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (135/95) Compete AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (185/125) Goal: Finish the Round of 12 Reps: 60+ Keep the toes to bar in small sets from the start. Be ready for heavy singles of power cleans. Brace and set up for every rep.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.Read more