CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds 800m Bike 20 DB Lunges 20 Jumping Pull Ups Then 3 Rounds 800m Bike 20 Wallballs 20 Hanging Knee Raises Performance 3 Rounds 1000m Bike 25 DB Lunges (35s/25s) 25 Pull Ups Then 3 Rounds 1000m Bike 25 Wallballs (20/14) 25 Toes to Eye Level Competition 3 Rounds 1200m Bike 30 DB Lunges (35s/25s) 30 Pull Ups Then 3 Rounds 1200m Bike 30 Wallballs (20/14) 30 Toes to BarRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×5 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness 2 Rounds 800m Run 15 Deadlifts Performance 2 Rounds 1000m Run 20 Deadlifts (185/125) Competition 2 Rounds 1200m Run 20 Deadlifts (225/155)Read more

CrossFit Mile Zero – CrossFit Strength Halting Power Cleans (10x(1+1) Halting Power Clean + Power Clean. Build to a moderately heavy weight.) WOD Metcon (Weight) Fitness AMHAP 12 50 Single Unders 3 Hang Power Cleans *Score is the heaviest set of 3 cleans completed Performance AMHAP 12 20-30 Double Unders 3 Power Cleans *Score is the heaviest set of 3 cleans completed Competition AMHAP 12 50 Double Unders 3 Power Cleans *Score is the heaviest set of 3 cleans completedRead more

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Shoulder Taps x10-20, Half Wall Walk x3, Wall Facing Shoulder Taps x10-20, Wall Facing Lateral Walk, HS Hold with Outside Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Reps) Fitness EMOM 24 9 Z Press 10/8 Cal Row 6 Box Outside Plate Lifts 10/8 Cal Row Max Wall Walks 10/8 Cal Row Performance EMOM 24 9 Z Press (35s/25s) 12/10 Cal Row 6 Outside Plate Lifts 12/10 Cal Row Max Wall Walks 12/10 Cal Row Competition EMOM 24 9 Z Press (45s/30s) 15/12 Cal Row 6 Outside Plate Lifts 15/12 Cal Row Max Wall Walks 15/12 Cal RowRead more

CrossFit Mile Zero – CrossFit Strength Ring Row to Muscle Up Transition (Checkmark) 6×3 Ring Dips (3-5 Second Top Hold followed by 3-5 Ring Dips, banded ring dips, or Negatives) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scaled Helen (Time) 3 Rounds for time of: 250m Run 15 Russian Kettlebell Swings 9 Jumping Pull UpsRead more