WOD

CrossFit Mile Zero – CrossFit Strength Back Squat (7×3, Last set is as many reps as possible at 85%) Front Squat (7×3, Last set is as many reps as possible at 85%) Toes to Ring (Checkmark) 5–8 Reps WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 50 Single Unders 10 Hang Power Cleans 5 Pull Up Negatives 150m Run Performance AMRAP 15 30 Double Unders 10 Hang Power Cleans (95/65) 5 Chest to Bar Pull Ups 200m Run Compete AMRAP 15 30 Double Unders 10 Hang Power Cleans (135/95) 5 Muscle Ups 200m Run Goal: 5 Rounds Start slower and build intensity. Aim to hit hang cleans in 1-2 sets. Choose your hardest pull variation. Scale reps before scaling movement.
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CrossFit Mile Zero – CrossFit Gym Closed
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CrossFit Mile Zero – CrossFit Gym Closed
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CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness Buy In: 60 Calorie Bike 30 Hang Clean and Jerk 80 Knee Raises 30 Hang Clean and Jerk 80 Horizontal Bar Push Ups Cash Out: 60 Calorie Ski Performance Buy In: 80 Calorie Bike 30 Clean and Jerk (95/65) 100 Toes to Bar 30 Clean and Jerk (95/65) 100 Push Ups Cash Out: 80 Calorie Ski Compete Buy In: 100 Calorie Bike 30 Clean and Jerk (135/95) 100 Toes to Bar 30 Clean and Jerk (135/95) 100 Hand Release Push Ups Cash Out: 100 Calorie Ski Goal Time: Under 25 Minutes Time Cap: 30 Minutes You go/I go workout. Break where needed. Find a partner that will move similar weight. Slow down, have fun, and smile!
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CrossFit Mile Zero – CrossFit Strength Back Squat (7×5+, Last set at 80%) Front Squat (7×5+, Last set at 80%) Ring Rows (7×5) WOD Metcon (Time) Fitness 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Jumping Pull Ups 5 Goblet Squats Performance 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Pull Ups 5 Front Squats (95/65) Compete 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Chest to Bar Pull Ups or 3 Muscle Ups 5 Front Squats (95/65) Finish each round in 75 seconds or less. Scale if taking 90 seconds or longer. Aim for unbroken reps and quick transitions. Work on kip/butterfly movements if you have it. Especially when you’re tired. Reps will catch up in the later rounds. Make the most of it!
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