WOD – Page 16 – CrossFit Mile Zero

09

Jan

CrossFit – Fri, Jan 10

January 9, 2025

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats 30 Double Unders Rest 1 Minute between Rounds Compete 6 Rounds for Time 3 Deadlifts (275/185) 6 Jump Squats over the Bar 50 Double Unders Rest 1 Minute between Rounds Goal: 15 Minutes Time Cap: 20 Minutes Choose a weight you can safely deadlift every round. Manage your heart rate in the later rounds.

09

Jan

CrossFit – Fri, Jan 10

January 9, 2025

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats 30 Double Unders Rest 1 Minute between Rounds Compete 6 Rounds for Time 3 Deadlifts (275/185) 6 Jump Squats over the Bar 50 Double Unders Rest 1 Minute between Rounds Goal: 15 Minutes Time Cap: 20 Minutes Choose a weight you can safely deadlift every round. Manage your heart rate in the later rounds.

09

Jan

CrossFit – Fri, Jan 10

January 9, 2025

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats 30 Double Unders Rest 1 Minute between Rounds Compete 6 Rounds for Time 3 Deadlifts (275/185) 6 Jump Squats over the Bar 50 Double Unders Rest 1 Minute between Rounds Goal: 15 Minutes Time Cap: 20 Minutes Choose a weight you can safely deadlift every round. Manage your heart rate in the later rounds.

09

Jan

CrossFit – Fri, Jan 10

January 9, 2025

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats 30 Double Unders Rest 1 Minute between Rounds Compete 6 Rounds for Time 3 Deadlifts (275/185) 6 Jump Squats over the Bar 50 Double Unders Rest 1 Minute between Rounds Goal: 15 Minutes Time Cap: 20 Minutes Choose a weight you can safely deadlift every round. Manage your heart rate in the later rounds.

09

Jan

CrossFit – Fri, Jan 10

January 9, 2025

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats 30 Double Unders Rest 1 Minute between Rounds Compete 6 Rounds for Time 3 Deadlifts (275/185) 6 Jump Squats over the Bar 50 Double Unders Rest 1 Minute between Rounds Goal: 15 Minutes Time Cap: 20 Minutes Choose a weight you can safely deadlift every round. Manage your heart rate in the later rounds.