CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat 8x(1+2) *Build to a moderately heavy weight. Still should be well below failure. * Workout (AMRAP – Reps) Habanero Freedom (RX+) 12 min AMRAP 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Burpee Over Bar Independence (RX) AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (95/65) Front Squats (95/65) Burpee Over Bar Liberty AMRAP 12 Minutes 1-3-5-7-9…. Dumbbell Power Cleans (light) Dumbbell Front Squats (light) Up Downs Target number of reps: 108+ reps (finish the round of 11) Minimum number of reps before scaling: 75 reps (finish the round of 9) Rounds 1-5 will go by fast.Keep rep cleans and plan rest breaks as the reps increase. Slow down the last few reps of burpees each round to lower your heart rate moving in to cleans. The emphasis is on barbell work under duress. This workout is all about...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Push Press (8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.*) Bench Press 8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Workout (Time) Jalapeño Freedom (RX+) 40/32 Calorie Assault Bike or 600m Run 20 Handstand Push ups 30/24 Calorie Assault Bike or 500m Run 15 Handstand Push ups 20/16 Calorie Assault Bike or 400m Run 10 Handstand Push ups 10/8 Calorie Assault Bike or 200m Run 5 Handstand Push ups Independence (RX) 32/26 Calorie Assault Bike or 500m Run 16 Handstand Push ups 24/20 Calorie Assault Bike...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Front Squat 8×3 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Workout (2 Rounds for time) Banana Pepper Freedom (RX+) 3 rounds 8 Overhead Squats (115/80) 24 Pull-ups -at 10:00- 3 rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14) Independence (RX) 3 rounds 8 Front Squats (95/65) 18 Pull-ups -at 10 minutes- 3 rounds 8 Power Snatch (95/65) 24 Wall Balls (14/10) Liberty 3 rounds 12 Dumbbell Front Squats (light) 15 Jumping Pull-ups -at 10 minutes- 3 rounds 12 Alternating Dumbbell Snatch (light) 15 Wall Ball Thrusters (light) Target times: Set 1: 3:45-4:45 Set 2: 4:00-5:00 Time cap each set: 7...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) BikeErg Lactate Threshold 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m Fast & 400m Easy. Finish each interval w/200m Sprint. Workout Two (Time) Charms Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) Liberty 3 rounds 75 Single Unders 25 Sit UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunSplit up however you would like. Run on a 10:00 clock Workout (2 Rounds for time) Shamrock Freedom (RX+) 42-30-18 Deadlift (255/175) Bench Press (155/105) -Rest 5:00- 42-30-18 Deadlift (205/135) Bench Press (135/95) Independence (RX) 42-30-18 Deadlift (225/155) Bench Press (135/95) -Rest 5:00- 42-30-18 Deadlift (185/125) Bench Press (115/80) Liberty 2 sets 21-15-9 Kettlebell Sumo Deadlift (moderate) Dumbbell Bench Press (Light/moderate) -Rest 5:00 between sets- Target time: Workout 1: 6-8 minutes Workout 2: 6-8 minutes Time cap: 10 minutes each set Option 1: Gymnastics Skill Work (Checkmark) Ring Muscle Ups: Week 1 – Day 2 We have two stations today. STATION 1 – Ring Stability: 4 ROUNDS of 30 seconds of Work / 30 seconds of Rest * Work as much as possible within the allotted time frame but STRESS Quality over Quantity Advanced: 30 seconds...Read more