CrossFit Mile Zero – CrossFit Strength Power Snatch (Every 1:30 x10, 2 Power Snatch) WOD Metcon (Time) Fitness 60 Wallballs 40 Cal Row 30 Alt V-Ups 300m Farmers Walk Performance 90 Wallballs (20/14) 60 Cal Row 40 Toes to Eye Level 400m Farmers Walk (35s/25s) Competition 100 Wallballs (20/14) 70 Cal Row 40 Toes to Bar 400m Farmers Walk (50s/35s) *Partition as wanted Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength Bench Press (6×3, Build to a Heavy Triple) DB RDL (Weight) 6×8, Moderate WOD Metcon (Time) Fitness Every 4:00 x5 12/10 Cal Bike 12 Box Step Overs 12 Knee/Bar Push Ups Performance Every 4:00 x5 15/12 Cal Bike 12 Box Jump/Step Overs (24/20) 12 Push Ups Competition Every 4:00 x5 18/15 Cal Bike 12 Box Jump Overs (24/20) 12 Ring Dips *Score the Slowest Round Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds 500m Row 15 Abmat Sit Ups 5 Squat Cleans Performance 5 Rounds 700m Row 15 GHD Sit Ups 5 Squat Cleans (135/95) Competition 5 Rounds 800m Row 15 GHD Sit Ups 5 Squat Cleans (185/125) Time Cap: 30 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength DB Single Arm Push Press (Weight) 6×5/5 Build to Moderate sets of 5 Russian KB Swings (6×8 Heavy Swings) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 3 Deadlifts 6 Burpees 50 Single Unders Performance AMRAP 12 3 Deadlifts (225/155) 6 Lateral Burpees over Bar 30 Double Unders Competition AMRAP 12 3 Deadlifts (275/185) 6 Lateral Burpees over Bar 50 Double Unders Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 8 x 3, Build to a Heavy Triple) WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 50′ Walking Lunge 12 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50′ Walking DB Lunge (35s/25s) 12 Pull Ups Competition 3 Rounds for Time 400m Run 50′ Walking DB Lunge (50ss/35s) 6 Muscle Ups Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more