CrossFit Mile Zero – CrossFit Strength Hang Clean + Low Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (AMRAP – Reps) Fitness AMRAP 15 Hang Power Cleans At 0:00, 3:00, 6:00, 9:00, and 12:00 run 300m Performance AMRAP 15 Max Power Cleans (155/105) At 0:00, 3:00, 6:00, 9:00, and 12:00 run 400m Competition AMRAP 15 Max Power Cleans (205/135) At 0:00, 3:00, 6:00, 9:00, and 12:00 run 400mRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×2 Tempo Deadlifts (1121) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 10-9-8-7-6-5-4-3-2-1 Deadlifts DB Bench Performance 10-9-8-7-6-5-4-3-2-1 Deadlifts (bodyweight) DB Bench (35s/25s) Competition 10-9-8-7-6-5-4-3-2-1 Deadlifts (1.5/1.25 bodyweight) DB Bench (50s/35s)Read more

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Box Pike Taps x10-20, Box HSPU x5, Box Pike Circles with/without 1 Leg Extended, HS Hold Hand Lifts, HS Hold with Inside Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24 200m Run 10 Box Pike Push Ups 200m Run 15 Toes to Hips or Hanging Knee Raises 200m Run 50′ Bear Crawl Performance AMRAP 24 300m Run 10 Handstand Push Ups 300m Run 15 Toes to Eye Level 300m Run 30′ HS Walk Competition AMRAP 24 300m Run 10 Strict Handstand Push Ups 300m Run 15 Toes to Bar 300m Run 50′ HS WalkRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×2 Tempo Back Squats (2111) Last set max reps, no tempo at 85%) WOD Metcon (Calories) Fitness Every 3 Minutes for 5 Rounds AMRAP 2 6 DB Squat Cleans Max Calorie Bike -Rest 1 Minute- Performance Every 3 Minutes for 5 Rounds AMRAP 2 8 DB Squat Cleans (35s/25s) Max Calorie Bike -Rest 1 Minute- Competition Every 3 Minutes for 5 Rounds AMRAP 2 10 DB Squat Cleans (35s/25s) Max Calorie Bike -Rest 1 Minute-Read more

CrossFit Mile Zero – CrossFit Strength Pull Up Negatives (Negative Pull Up into Kip Swing x3) Ring Push-ups (3-5 Second Top Hold followed by 3-5 Ring Push Ups or Negatives) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 30 Single Unders Max Pull Ups or Jumping Pull Ups 100m Suitcase Carry Performance AMRAP 12 30 Double Unders Max Chest to Bar Pull Ups 100m Suitcase Carry (35/25) Competition AMRAP 12 50 Double Unders Max Muscle Ups 100m Suitcase Carry (50/35)Read more