CrossFit Mile Zero – CrossFit Strength 5 Sets DB Hip Thrusts x 10 Weighted Step Ups (Front Rack) x 6/6 Hamstring Curls x 6-8 Workout Sexy Witch (AMRAP – Reps) Compete (Rx+) EMOM 16 (:45/:15) GHD Sit Ups American KB Swing (53/35) Bench Press (155/105) Goblet Squats (53/35) Performance (Rx) EMOM 16 (:45/:15) Stick Situps American KB Swing (35/26) Bench Press (115/75) Goblet Squats (35/26) Fitness EMOM 16 (:45/:15) Abmat SItups Russian KB Swing (light) Bench Press or Floor Press or Push Ups Air Squats Goal: 300 Reps+ Steady pace that allows you to move for :45 each minute. Manage your fatigue in the bench press.Read more

CrossFit Mile Zero – CrossFit Strength 5 Sets DB Hip Thrusts x 10 Weighted Step Ups (Front Rack) x 6/6 Hamstring Curls x 6-8 Workout Sexy Witch (AMRAP – Reps) Compete (Rx+) EMOM 16 (:45/:15) GHD Sit Ups American KB Swing (53/35) Bench Press (155/105) Goblet Squats (53/35) Performance (Rx) EMOM 16 (:45/:15) Stick Situps American KB Swing (35/26) Bench Press (115/75) Goblet Squats (35/26) Fitness EMOM 16 (:45/:15) Abmat SItups Russian KB Swing (light) Bench Press or Floor Press or Push Ups Air Squats Goal: 300 Reps+ Steady pace that allows you to move for :45 each minute. Manage your fatigue in the bench press.Read more

CrossFit Mile Zero – CrossFit Strength 5 Sets DB Hip Thrusts x 10 Weighted Step Ups (Front Rack) x 6/6 Hamstring Curls x 6-8 Workout Sexy Witch (AMRAP – Reps) Compete (Rx+) EMOM 16 (:45/:15) GHD Sit Ups American KB Swing (53/35) Bench Press (155/105) Goblet Squats (53/35) Performance (Rx) EMOM 16 (:45/:15) Stick Situps American KB Swing (35/26) Bench Press (115/75) Goblet Squats (35/26) Fitness EMOM 16 (:45/:15) Abmat SItups Russian KB Swing (light) Bench Press or Floor Press or Push Ups Air Squats Goal: 300 Reps+ Steady pace that allows you to move for :45 each minute. Manage your fatigue in the bench press.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Work up to a heavy single clean and jerk for the day. Don’t try to PR, just hit a heavy single and move on. Clean and Jerk Workout Sexy Vampire (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 15 50 Double Unders 12 Alt DB Snatch (50/35) 5 Bar Muscle Ups 100m Farmer’s Carry (50/35) Performance (Rx) AMRAP 15 30 Double Unders 12 Alt DB Snatch (35/25) 5 Chest to Bar Pull Ups 100m Farmer’s Carry (35/25) Fitness AMRAP 15 50 Single Unders 12 Alt DB Snatch (light) 5 Jumping Pull Ups 100m Farmer’s Carry Goal: 5+ Rounds Challenge your gymnastics movement. Unbroken snatches. Single arm carry, switch hands whenever.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Work up to a heavy single clean and jerk for the day. Don’t try to PR, just hit a heavy single and move on. Clean and Jerk Workout Sexy Vampire (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 15 50 Double Unders 12 Alt DB Snatch (50/35) 5 Bar Muscle Ups 100m Farmer’s Carry (50/35) Performance (Rx) AMRAP 15 30 Double Unders 12 Alt DB Snatch (35/25) 5 Chest to Bar Pull Ups 100m Farmer’s Carry (35/25) Fitness AMRAP 15 50 Single Unders 12 Alt DB Snatch (light) 5 Jumping Pull Ups 100m Farmer’s Carry Goal: 5+ Rounds Challenge your gymnastics movement. Unbroken snatches. Single arm carry, switch hands whenever.Read more