CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Snatch Balance 8x 2 Snatch Push Press + 1 Snatch Balance * On a 1:45 Clock * Push Press 8×2, Working up to last 2-3 Sets at 75-85% Bench Press 8×2, Working up to last 2-3 Sets at 75-85% Isabel (Time) For Time: 30 Snatches, 135# / 95#Freedom (RX’d) For Time: 30 Snatches (135/95) Independence For Time: 30 Snatches (115/80) Liberty For Time: 30 Alternating Dumbbell Snatches (light) Target time: 3-5 minutes Time cap: 8 minutes Come out with a strategy and do your best to hold to it. This workout is about power and speed. If the load is too heavy for you to maintain good form, YOU NEED TO GO LIGHTER. Once you set the pace, do your best to hold on. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Freedom (RX’d) For...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 8×2 Power Cleans, Last 3 sets @ 80% of 1RM * Rest 1:45 seconds between sets * Clean 8×2 Cleans, Last 3 sets @ 80% of 1RM * Rest 1:45 seconds between sets * Workout (AMRAP – Rounds and Reps) Carmel Pecan Turtle Cheesecake Freedom (RX+) 12:00 Amrap 15/12 Calorie Bike or 300m Run 12 Toes to Bar 9 Dumbbell Thrusters (50s/35s) Independence (RX) 12:00 Amrap 12/10 Calorie Bike or 200m Run 10 Toes to Bar 8 Dumbbell Thrusters (35s/25s) Liberty 12:00 Amrap 10/8 Calorie Bike or 100m Run 8 Hanging Knee Raises 6 Dumbbell Thrusters (light) Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4.5 rounds This workout is all about the thrusters. Choose a weight you can maintain unbroken reps throughout the workout with. Steady pacing throughout. Aim to stay similar times each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 8×2, Pause 1 second below the knee each rep. Working up to the 50-60% range. *On a 2:00 Clock Workout (Time) Oreo Dream Extreme Cheesecake This is a repeat workout from 4/12/2022 Freedom (RX+) For Time: 100 Burpee Box Jump Overs (24/20) Independence (RX) For Time: 100 Burpee Box Step Overs (24/20) Liberty For Time: 75 Up Down + Box Step Up (20/16) Target time: 8-10 minutes Time cap: 15 minutes 8-10 minutes is 10-12.5 burpees per minute. Set a pace early and maintain throughout. Pick it up with 10 to go! Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 8×2 Squat Snatch, Last3 sets @ 80% of 1RM Snatch * Rest 1:45 seconds between sets * Power Snatch 8×2 Squat Snatch, Last3 sets @ 80% of 1RM Snatch * Rest 1:45 seconds between sets * Workout (Time) Original Cheesecake Freedom (RX+) Men: 50-40-30-20-10 Calorie Row Women: 40-32-24-16-8 Calorie Row Both: 600m-500m-400m-300m-200m Run – rest 1 minute between sets – Independence (RX) Men: 40-32-24-16-8 Calorie Row Women: 32-26-18-12-6 Both: 500m-400m-300m-200m-100mRun Rest 1 minute between sets Liberty Men: 30-25-20-15-10 Calorie Row Women: 24-20-16-12-8 Both:400m-300m-200m-150m-100m Run rest 1 minute between sets Target time: 50/40 calories: 2:30-3 minutes 40/32 calories: 2-2:30 30/24 calories: 1:30-2 minutes 20/16 calories: 1-1:30 10/8 calories: 30-40 seconds Time cap: 50/40 calories: 3:30 40/32 calories: 3 minutes 30/24 calories: 2:30 20/16 calories: 2 minutes 10/8 calories: 1 minute Moderate to high intensity on pacing. As distances decrease, speed and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Front Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Overhead Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Workout (Time) Half Murph Freedom (RX+) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest. Independence (RX) Liberty 400m Run 25 Jumping Pull-Ups 50 Bar Push-Ups 75 Air Squats 400m Run Target time: 18-23minutes Time cap: 25minutes Mobility (Checkmark) 1 min Seal Pose 1 min Bicep stretch on wall 1 min Tricep lacrosse ball smash (each side)Read more