CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean Every 90 Seconds for 8Rounds – Use lightweight that can be cycled smoothly for 2 Touch and Go reps CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsFreedom (RX+) 14:00 Amrap 60 Calorie Row 50 Toes-to-bars 40 Wall Balls (20/14) (10’/9′) 30 Power Cleans (135/95) 20 Muscle Ups Independence (RX) AMRAP 14 Minutes 50/40 Calorie Row 40 Toes-to-bars or Knees to Elbows 40 Wall Balls (14/10) (10’/9′) 30 Power Cleans (95/65) 20 Muscle Ups or Burpee Pull-Ups Liberty AMRAP 14 Minutes 30/24 Calorie Row 30 Hanging Knee Raises 30 Wall Balls 30 Power Cleans (light) 10 Burpee Pull-Ups Target number of Reps: 130+ Minimum number reps before scaling: 115 Most of the time will be spent on the first 3 movements....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds for 8Rounds – Use lightweight that can be cycled smoothly for 2 Touch and Go reps Workout (AMRAP – Reps) Look What You Made Me Do Freedom (RX+) 4 sets: 1:00 Max Sumo Deadlift High Pulls (72/53) 1:00 Max Abmat Sit Ups 1:00 Max Calorie Bike 1:00 Rest Independence (RX) 4 sets: 1:00 Max Sumo Deadlift High Pulls (53/35) 1:00 Max Abmat Sit Ups 1:00 Max Calorie Bike 1:00 Rest Liberty 4 sets: 1:00 Max Sumo Deadlift High Pulls (light) 1:00 Max Abmat Sit Ups 1:00 Max Calorie Bike 1:00 Rest Target number of reps each set: 60+ reps (total) Minimum number of reps before scaling: 40 reps (total) Kip the hips low and chest up on high pulls. Use the arms during sit ups. Hard to start the bike before easing into the minute. Don’t...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×3, Last 3Sets at 85% * Complete a set on the 2 minutes * Shoulder Press 8×3, Last 3Sets at 85% * Complete a set on the 2 minutes * Push Press 8×3, Last 3Sets at 85% * Complete a set on the 2 minutes * Workout (Time) Shake it Off Freedom (RX+) 75 Burpee Box Jump Overs (24”/20”) Every 2 minutes (including 0:00), perform 5 Front Squats (135/95) Independence (RX) 60 Burpee Box Jump Overs (24”/20”) Every 2 minutes (including 0:00), perform 5 Front Squats (95/65). Liberty 60 Up Downs + Box Step Ups (24”/20”) Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (light). Target time: 10-12 minutes Time cap: 16 minutes Keep a moderate pace throughout. Aim for a goal pace each 2 minute interval. Goal should be roughly 12 per 2 minutes to time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 3Sets at 85% * Complete a set on the 2 minutes * Front Squat (8×3, Last 3Sets at 85% * Complete a set on the 2 minutes *) Workout (Time) I Knew You Were Trouble Freedom (RX+) For Time: 50/40 Calorie Bike or 800m Run 50 Pull-ups 50/40 Calorie Bike or 800m Run Independence (RX) For Time: 40/32 Calorie Bike or 600m Run 35 Pull-ups 40/32 Calorie Bike or 600m Run Liberty For Time: 30/24 Calorie Bike or 400m Run 40 Ring Rows 30/24 Calorie Bike 400m Run Target time: 7-9 minutes Time cap: 12 minutes Moderate to high intensity. Focus on grip and kip/butterfly with an elevated heart rate. Aim for quick, big sets. When you turn hit the last half of your second bike or run, open it up. Mobility (Checkmark) 1 min seal pose...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×3, Last 2 Sets at 85% * Complete a set on the 2 minutes * Workout (2 Rounds for time) Taylor Swift Freedom (RX+) 2 Sets: 12 Devils Press (50s/35s) 50 Double Unders 8 Devils Press (50s/35s) 50 Double Unders 4 Devils Press (50s/35s) 50 Double Unders -rest 2 minutes between sets- Independence (RX) 2 Sets: 12 Devils Press (35s/25s) 35 Double Unders 8 Devils Press (35s/25s) 35 Double Unders 4 Devils Press (35s/25s) 35 Double Unders -rest 2 minutes between sets- Liberty 2 Sets: 12 Dumbbell Clean and Jerks (light) 50 Single Unders 8 Dumbbell Clean and Jerks (light) 50 Single Unders 4 Dumbbell Clean and Jerks (light) 50 Single Unders -rest 2 minutes between sets- Target time each set: 5:30-6:30 minutes Time cap each set: 8 minutes Moderate to steady pace through this one. Try to match your...Read more