CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Power Clean + Clean 8x(1+1), Build up to a moderate weight just above what you plan to use for the workout. *Complete on a 1:30 Clock Workout Between the Lions (Time) Freedom (RX+) Every 4:00 (4 sets) 10 Hang Power Cleans (155/105) 10 Strict Handstand Push-Ups 10 Hang Power Cleans (155/105) Independence (RX) Every 4:00 (4 sets) 10 Hang Power Cleans (115/80) 10 Handstand Push-Ups OR 10 DB Shoulder to Overhead (35s/25s) 10 Hang Power Cleans (115/80) Liberty Every 4:00 (4 sets) 10 Power Cleans (light) 20 Dumbbell Shoulder Press (light) 10 Power Cleans (light) Target time each set: 1:30-2:00 Time cap per set: 3 minutes The weight is heavy and the reps short for you to lay on the gas this workout. Choose a weight you can comfortably hit for sets of 5 on the hang power cleans. Aim...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Back Squat 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Workout Out of the Box (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 10 DB Box Overs (24/20) (35/25) 200m Run Independence (RX) AMRAP 10 10 DB Box Overs (20/16) (25/15) 200m Run Liberty AMRAP 10 10 Box Overs (20/16) 150m Run Target Rounds: 5+ Choose a dumbbell that allows continuous movement round over round. Reduce load if you’re unable to keep chest tall during the step over. Use the run to shake out your legs. Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Reading Rainbow (Time) Freedom (RX+) Independence (RX) Liberty Target time: 10-12 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Reading Rainbow (Time) Freedom (RX+) 5 Rounds For Time: 600m Run 10 Snatch (135/95) 3 Rope Climb Independence (RX) 5 Rounds For Time: 400m Run 10 Snatch (95/65) 3 Rope Climb Liberty 5 Rounds For Time: 300m Run 10 Alt DB Snatch (Light) 6 Zombie Climbs Target time: 22-25 Minutes Time cap: 30 Minutes Moderate pace through the cardio. Pick a weight on the snatches that you can hit in 1-2 sets for the first few rounds. Compose yourself and shake out your arms before jumping up on the rope. Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Reading Rainbow (Time) Freedom (RX+) 5 Rounds For Time: 600m Run 10 Power Snatch (135/95) 3 Rope Climb Independence (RX) 5 Rounds For Time: 400m Run 10 Power Snatch (95/65) 3 Rope Climb Liberty 5 Rounds For Time: 300m Run 10 Alt DB Snatch (Light) 6 Zombie Climbs Target time: 22-25 Minutes Time cap: 30 Minutes Moderate pace through the cardio. Pick a weight on the snatches that you can hit in 1-2 sets for the first few rounds. Compose yourself and shake out your arms before jumping up on the rope. Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more