CrossFit Mile Zero – CrossFit Strength Snatch Balance OR 1 1/4 Front/Back Squats. 3, 3, 2, 2, 1, 1, 1. Build to heavy single for today, then 1×1 @ 90% of that, 2×1 @ 80%. Snatch Balance 1 1/4 Back Squat Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps. 1 1/4 Front Squat *Rest 1:00-1:30 b/t sets Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1...Read more

CrossFit Mile Zero – CrossFit Strength Clean + Jerk + Power Clean (8 x (1+1+1)) Perform a full clean, followed by a jerk, followed by a power clean.Build to 70% of clean and jerk for sets 6, 7, and 8. Does not need to be touch and go. Workout Lady Gaga (AMRAP – Reps) Complete (Rx+) 5 Sets AMRAP 2 20 Dual DB Step Ups (50s/35s) (20”) Max Rep Double Unders in Remaining Time -1 minute Rest b/t Sets- Performance (Rx) 5 Sets AMRAP 2 20 Dual DB Box Step Ups (35s/25s) Max Reps Double Unders in Remaining Time -1 Min Rest b/t Sets- Fitness 5 Sets AMRAP 2 20 Box Step Ups Max Reps Single Unders in Remaining Time -1 Min Rest b/t Sets- Goal: 30+ per set Score: Total Reps of Double Unders Move quickly through the step ups to maximize your time doing double unders. It will...Read more

CrossFit Mile Zero – CrossFit Workout Marie Antoinette (Checkmark) Compete (Rx+) EMOM 35 15/12 Cal Row 5 Wall Walks 12/10 Cal Bike 15 Toes to Bar Rest Performance (Rx) EMOM 35 12/10 Cal Row 3 Wall Walks 10/8 Cal Bike 10 Toes to Bar Rest Fitness EMOM 35 :40 Cal Row 5 Inchworm :40 Cal Bike 10 Knee Raises Rest Pick a number of wall walks and toes to bar that can be completed unbroken. Looking for :45 work, :15 rest.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets Snatch Deadlift x 3 (build to heavy 3) Dumbbell Bench Press x 8-10 Banded Hamstring Curls x 12-15 Snatch Grip Deadlift DB Bench Workout Oscar Wilde (Time) Compete (Rx+) 5 Rounds for Time 20 Hand Release Push Ups 20 Wallballs (20/14) Performance (Rx) 5 Rounds for Time 15 Hand Release Push Ups 15 Wallballs (20/14) Fitness 5 Rounds for Time 12 Hand Release Push Ups 12 Wallballs (14/10) Goal: 11-13 Minutes Cap: 16 Minutes Pick a number of reps that allows you to continue moving. Small sets, quick rest through the push ups. Wallballs in 2 sets or unbroken.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (8 x 2) Pause for a second in the hang position. Build to 65% of Snatch for sets 6, 7, 8 Workout Freddie Mercury (Time) Compete (Rx+) For Time: 800m Run 21 Power Cleans (135/95) 600m Run 15 Power Cleans (155/105) 400m Run 9 Power Cleans (185/125) Performance (Rx) For Time: 800m Run OR 1000/800m Row OR 60/48 Cal Bike 21 Power Cleans (95/65) 600m Run OR 750/600m Row OR 45/36 Cal Bike 15 Power Cleans (135/95) 400m Run OR 500/400m Row OR 30/24 Cal Bike 9 Power Cleans (155/105) Fitness 600m Run Or 750/600m Row Or 45/36 Cal Bike 15 Power Cleans (empty bb) 400m Run Or 500/400m Row Or 30/24 Cal BIke 12 Power Cleans (light) 200m Run Or 250/200m Row Or 15/12 Cal Bike 9 Power Cleans (moderate) Goal: 12-15 Minutes Cap: 17 Minutes Power cleans in 2-3...Read more