WOD – Page 19 – CrossFit Mile Zero

08

Jan

CrossFit – Thu, Jan 9

January 8, 2025

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.

08

Jan

CrossFit – Thu, Jan 9

January 8, 2025

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35)

08

Jan

CrossFit – Thu, Jan 9

January 8, 2025

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.

08

Jan

CrossFit – Thu, Jan 9

January 8, 2025

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.

08

Jan

CrossFit – Thu, Jan 9

January 8, 2025

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.