CrossFit Mile Zero – CrossFit Strength Complex: High Hang Power Snatch + Hang Squat Snatch (8 x (1+1)) Workout Vincent Van Gogh (Time) Freedom(Rx+) For Time: 100-200-400-600m Run or Row OR 250-500-1000-1500m Bike 10-20-30-40 Hang Power Snatch *Decrease BB weight each set: 135/95, 115/75, 95/65, 75/55 Independence(Rx) For Time: 100-200-300-400m Run or Row OR 250-500-750-1000m Bike 10-20-30-40 Hang Power Snatch *Decrease weight each set: 115/75, 95/65, 75/55, 45/35 Liberty For Time: 100-100-200-300m Run or Row OR 200-200-400-600m Bike 10-20-30-40 Alt DB Snatch (light) Goal: 12-14 Minutes Cap: 16 Minutes Snatches should start moderately heavy and end light. Snatches in 1-3 sets. Cardio at a moderate pace that allows you to pick up the barbell within 10 seconds.Read more

CrossFit Mile Zero – CrossFit Strength Complex: High Hang Power Snatch + Hang Squat Snatch (8 x (1+1)) Workout Vincent Van Gogh (Time) Freedom(Rx+) For Time: 100-200-400-600m Run or Row OR 200-400-1000-1200m Bike 10-20-30-40 Hang Power Snatch *Decrease BB weight each set: 135/95, 115/75, 95/65, 75/55 Independence(Rx) For Time: 100-200-300-400m Run or Row OR 200-400-800-1000m Bike 10-20-30-40 Hang Power Snatch *Decrease weight each set: 115/75, 95/65, 75/55, 45/35 Liberty For Time: 100-100-200-300m Run or Row OR 200-200-400-600m Bike 10-20-30-40 Alt DB Snatch (light) Goal: 15-18 Minutes Cap: 20 MinutesRead more

CrossFit Mile Zero – CrossFit Strength Complex: High Hang Power Snatch + Hang Squat Snatch (8 x (1+1)) Workout Vincent Van Gogh (Time) Freedom(Rx+) For Time: 100-200-400-600m Run or Row OR 200-400-1000-1200m Bike 10-20-30-40 Hang Power Snatch *Decrease BB weight each set: 135/95, 115/75, 95/65, 75/55 Independence(Rx) For Time: 100-200-300-400m Run or Row OR 200-400-800-1000m Bike 10-20-30-40 Hang Power Snatch *Decrease weight each set: 115/75, 95/65, 75/55, 45/35 Liberty For Time: 100-100-200-300m Run or Row OR 200-200-400-600m Bike 10-20-30-40 Alt DB Snatch (light) Goal: 15-18 Minutes Cap: 20 Minutes Snatches should start moderately heavy and end light. Snatches in 1-3 sets. Cardio at a moderate pace that allows you to pick up the barbell within 10 seconds.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock) 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% superset with 3 box jumps Front Squat (6 Sets on a 2:30 Clock) 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% superset with 3 box jumps Workout Claude Monet (AMRAP – Reps) Freedom (Rx+) EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (30/20) Burpees Box Step Ups (50s/35s) Independence (Rx) EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (20/14) Burpees Box Step Ups (35s/25s) Liberty EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (light) Burpees Box Step UpsRead more

CrossFit Mile Zero – CrossFit Workout Michelangelo (AMRAP – Rounds and Reps) Freedom (Rx+) From 0:00-15:00 Run 800m -then- AMRAP Remaining Time 5 Strict Pull Ups 10 Push Ups 15 Air Squats From 15:00-20:00 Rest From 20:00-35:00 Run 800m -then- AMRAP Remaining Time 10 Clusters (135/95) 20 GHD Situps Independence (Rx) From 0:00-15:00 Run 600m -then- AMRAP Remaining Time 5 Pull Ups 10 Push Ups 15 Air Squats From 15:00-20:00 Rest From 20:00-35:00 Run 600m -then- AMRAP Remaining Time 10 Clusters (95/65) 20 V-Ups Liberty From 0:00-15:00 Run 400m -then- AMRAP Remaining Time 5 Horizontal Rows 10 Push Ups 15 Air Squats From 15:00-20:00 Rest From 20:00-35:00 Run 800m -then- AMRAP Remaining Time 10 DB Clean and Jerks (light) 20 Abmat Situps Goal: A. 5-8 Rounds, B. 3-5 Rounds Quality movements over quantity of rounds Moderate running pace, 5 minutes or less. It’s a grinder, pick a pace and stay...Read more