WOD

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14
Apr

CrossFit 04.15.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Back and Bis (4 Sets of Each)

Bent Over Row, x8-10 each side

DB Hammer Curl, x10, 12, 12, Max each side

DB 3/4 Row, x8-10 each side

Concentration Curl, x10-12 each side

KB Romanian Deadlift, x6-8
https://youtu.be/4Qtuadd6DEQ

WOD

Metcon (Time)

800m Run

60 Air Squats

40 Sit Ups

20 Push ups

40 Sit Ups

60 Air Squats

800m Run
https://youtu.be/NqG9CfJaH3g

AEROBIC CAPACITY WORK

Metcon (Distance)

30 Minute Recovery Run

13
Apr

CrossFit 04.14.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Chest and Tris (4 Sets of the Following)

Single Arm Bench Press x6-8 per side

Close Grip Bench Press x10-12

Tricep Extesion x10-12

Incline Push Ups x10-15
https://youtu.be/ncK1TezgQlo

WOD

Metcon (Time)

100 Double Taps

21 Burpees

75 Double Taps

15 Burpees

50 Double Taps

9 Burpees

Rx+

Double Unders
https://youtu.be/j3uoLCMKaTc

AEROBIC CAPACITY WORK

Metcon (Distance)

20 Minute Easy Run at 1.2-1.3x Mile Pace

9
Apr

CrossFit 04.10.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Core and Arms (3 Sets of Each)

V-Ups x10

Lying Tricep Extension, x8-10

Plank Shoulder Taps, x30

Single Arm Bicep Curl, x10 each side

Reverse Crunches, x12

Dragon Flags x5
https://youtu.be/S_pb5MkS098

WOD

Metcon (Time)

10 RFT

10 Odd Implement Jump Overs

100m Run

5 Pike Push Ups

100m Run

Rx+

10 Box Jumps/Step Ups

100m Run

5 HSPU

100m Run
https://youtu.be/WiPHtButyak

AEROBIC CAPACITY WORK

Metcon (Distance)

30 Minute Easy Run/Recovery Day 1.2x Mile Pace

8
Apr

CrossFit 04.09.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Shoulders (3 Sets of Each)

Single Arm DB Press, x6-8

Wide Grip Upright Row, x8-10 each side

DB Rear Delt Row, x6-8 each side

DB Single Arm Push Press, x8-12 each side

DB Front Raise, x10-12
https://youtu.be/sb23ZGg7AgY

WOD

Metcon (Time)

Every 4 Minutes for 5 Rounds

400m Run

30 Walking Lunges

Plank with remaining time

Rx+

400m Run

30 Walking Lunges with Plate

*Score the slowest round
https://youtu.be/but23BPTaK0

AEROBIC CAPACITY WORK

Metcon (Distance)

40-50 Minute Hard Run at Goal Pace