CrossFit Mile Zero – CrossFit Strength Power Clean + Hang Clean (10×1, Build to a Heavy Set) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 10 Power Cleans 50 Single Unders Performance AMRAP 9 10 Power Cleans (95/65) 20-30 Double Unders Competition AMRAP 9 10 Power Cleans (135/95) 50 Double UndersRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (AHAP 15 Minutes. Build to a heavy single.) WOD Metcon (Time ↓ Shorter is Better) Fitness 4 Rounds for Time 20 Lunges 300m Row/Ski Performance 4 Rounds for Time 20 Lunges (25s/15s) 400m Row/Ski Competition 4 Rounds for Time 20 Lunges (35s/25s) 400m SkiRead more

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts and Inside Out Plate Hand Lifts, HS Walk Attempts x3 Progress to where you are challenged and stay there. WOD Metcon (Time ↓ Shorter is Better) Fitness 5 Rounds for Time 5 Half Wall Walks or Push Up to Pikes 20 Box Step Overs (20) 200m Suitcase Carry Performance 5 Rounds for Time 5 Wall Walks 20 Box Jump Overs (20) 200m Suitcase Carry (50/35) Competition 5 Rounds for Time 30-50′ Handstand Walk 20 Box Jump Overs (24/20) 200m Suitcase Carry (70/53)Read more

CrossFit Mile Zero – CrossFit Strength Muscle-ups (E2MOM x 5 Rounds 2-5 Ring Muscle Ups) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10/8 Cal Bike 10 Russian Swings (AHAP) 10 Burpees Performance AMRAP 12 12/10 Cal Bike 12 Russian Swings (AHAP) 12 Burpees to Target Competition AMRAP 12 15/12 Cal Bike 15 Russian Swings (AHAP) 15 Burpees to TargetRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (AHAP 15 Minutes. Build to a heavy single.) WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds for Time 250m Run 15 Toes to Hip Level or Knee Raises 5 DB Thrusters Performance 3 Rounds for Time 300m Run 15 Toes to Eye Level 5 Thrusters (115/75) Competition 3 Rounds for Time 400m Run 15 Toes to Bar 5 Thrusters (155/105)Read more