WOD

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21
Jan

CrossFit 01.22.21

CrossFit Mile Zero – CrossFit

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STRENGTH

Deadlift (7×5, Last 2 Sets at 70%)

Rack Pull (7×5, Last 2 Sets at 70%)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Cal Bike/10 Cal Row/100m Run

10 Slamballs (20/30)

12 Tuck Crunches

20
Jan

CrossFit 01.21.21

CrossFit Mile Zero – CrossFit

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STRENGTH

Press (7×5, Last 2 Sets at 70%)

Push Press (7×5, Last 2 Sets at 70%)

Bench Press (7×5, Last 2 Sets at 70%)

WOD

Metcon (Time)

5 Rounds for Time

3 Ground to Overhead (75/115)

8 Pull Ups

25 Double Unders

Rx+

3 Ground to Overhead (105/155)

8 Chest to Bar or 3 Muscle Ups

30 Double Unders

19
Jan

CrossFit 01.20.21

CrossFit Mile Zero – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

With a Partner: AMRAP 30

400m Run (alt 200m)

30 Russian Swings (35/53)

20 Push Ups

400m Run (alt 200m)

30 Russian Swings (35/53)

20 Air Squats

400m Run (alt 200m)

30 Russian Swings (35/53)

20 Sit Ups

Rx+

American Swings

Knees to Elbow

18
Jan

CrossFit 01.19.21

CrossFit Mile Zero – CrossFit

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STRENGTH

3 Position Clean (10x(1+1+1))

3 Position Clean

-Floor

-Knee

-High Hang

WOD

Metcon (Time)

3 Rounds for Time

400m Run/500m Row/1000m Bike

20 Box Jumps/Step Ups (20/24)

12 Hang Power Cleans (65/95)

Rx+

12 Hang Power Cleans (75/115)

17
Jan

CrossFit 01.18.21

CrossFit Mile Zero – CrossFit

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STRENGTH

Back Squat (7×5, Last 2 Sets at 70%)

Front Squat (7×5, Last 2 Sets at 70%)

WOD

Metcon (Time)

Every 2 Minutes for 6 Rounds

10 Alt DB Snatches (25/35)

8 Burpees

6 Toes to Bar

Rx+

10 Power Snatches (45/75)

10 Burpees

10 Toes to Bar

Score is slowest Round