CrossFit Mile Zero – CrossFit Strength Snatch (E2MOM x 6 ) 2 Squat Snatches @ 75–80% WOD Metcon (Checkmark) Fitness EMOM X 10 Min 1: 1 Zombie Rope Climb + Max Handstand Push-Ups Progressions in remaining time Min 2: 5 Power Snatches Performance EMOM X 10 Min 1: 1 Rope Climb + Max Handstand Push-Ups Progressions Min 2: 5 Power Snatches (95/65) Competition EMOM X 10 Min 1: 1 Rope Climb + Max Handstand Push-Ups (strict or kipping) in remaining time Min 2: 5 Power Snatches (135/95)Time Cap 10 Mins Extra Credit Metcon (Checkmark) POST-CLASS ACCESSORY WORK (10–12 min) (These target shoulders, pulling strength, overhead stability, and rope/HSPU mechanics.) A. Shoulder & Overhead Stability (2–3 Rounds) Single-Arm KB Overhead Carry 30–40m each arm Focus: lockout stability, midline control. Banded Face Pulls 20 reps Strengthens scapular retractors for rope climbs and snatches. B. Pulling Strength (2–3 Rounds) Seated Rope Pulls (No...Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time: 600m Run 20 Wall Balls 10 Sandbag Cleans 200m Sandbag Run 10 Box Step Overs Performance 3 Rounds for Time: 800m Run 30 Wall Balls (14/10) 10 Sandbag Cleans 200m Sandbag Run 10 Box Jump Overs (24/20) Compete 3 Rounds for Time: 800m Run 30 Wall Balls (20/14) 10 Sandbag Cleans 200m Sandbag Run 10 Box Jump Overs (30/24)Time Cap 35 mins Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) 3 Rounds: 12 Sandbag Good Mornings 10 Single-Leg KB RDL (each leg) :30 Side Plank (each side) Purpose: Reinforce posterior chain strength, stabilize hips, and reduce low-back fatigue after sandbag volume.Read more

CrossFit Mile Zero – CrossFit Strength Metcon (Weight) E2MOM × 5: 5 Deadlifts @ 80–85% 3–5 Strict Pull Ups (Weighted if possible) WOD Metcon (Time) Fitness For Time: 21-15-9 Jumping Pull Ups Deadlifts Echo Bike Calories Performance For Time: 21-15-9 Pull Ups Deadlifts (185/135) Echo Bike Calories Competition For Time: 21-15-9 Chest-to-Bar Pull Ups Deadlifts (225/155) Echo Bike Calories Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 12 Barbell Good Mornings 10 Slow Ring Rows :30–:45 Hollow Hold Purpose: Rebuild posterior chain stamina + reinforce strict pulling strength after high-volume hinging and pull-ups.Read more

CrossFit Mile Zero – CrossFit Strength Clean (E2MOM × 7 1 Power Clean + 1 Hang Clean @ 78–85%) WOD Metcon (Time) Fitness 5 Rounds For Time 10 DB Push Jerks 200m Row 5 Burpees Over DB Performance 5 Rounds For Time 10 DB Push Jerks (35s/25s) 250m Row 10 Burpees Over DB Compete 5 Rounds For Time 10 DB Push Jerks (50s/35s) 250m Row 10 Burpees Over DB Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 12 Barbell Bent-Over Rows 15 Banded Tricep Pushdowns :45 Weighted Front Rack Hold (light to moderate load) Accessory Goal: Reinforce upper-back strength, tricep endurance, and front-rack stability after a clean + jerk–dominant day.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness Buy In: 600m Run (together) Then: 50 High Knees 50 Deadlifts 100 Wall Balls 50 Box Step Overs 50 DB Snatches Cash Out: 600m Run (together) Performance Buy In: 800m Run (together) Then: 60 Toes-to-Eye Level 60 Deadlifts (135/95) 120 Wall Balls (14/10) 60 Box Jump Overs (20/16) 60 DB Snatches (35/25) Cash Out: 800m Run (together) Compete Buy In: 800m Run (together) Then: 60 Toes-to-Bar 60 Deadlifts (185/125) 120 Wall Balls (20/14) 60 Box Jump Overs (24/20) 60 DB Snatches (50/35) Cash Out: 800m Run (together) Cap: 30 mins Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 15 Banded Hamstring Curls 10 DB Rows per side :45 Side Plank Hold (each side) Accessory Goal: Reinforce posterior chain recovery, midline stability, and shoulder endurance after high-volume pulling and hinging.Read more