CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “Dachshund” Freedom (RX+) 5 sets: 3:00 AMRAP 20 Synchro Russian Swings (35/53) 40 Box Overs (24/20) Max Slamball over Box (20/30), 30″ Box -rest 3:00 between sets- Independence (RX) 5 sets: 3:00 AMRAP 15 Synchro Russian Swings (35/53) 30 Box Overs (24/20) Max Slamball over Box (20/30), 30″ Box rest 3:00 between sets Liberty 5 sets: 3:00 AMRAP 12 Synchro Russian Swings 12 Box Overs (16/20) Max Slamball to Shoulder rest 3:00 between sets Target number of reps each set: 20-30 total reps Minimum number of reps before scaling: 15 reps Work with your partner on KB descent Split the Box Overs as Needed Hammer the Slamballs over Box! Cooldown Metcon (No Measure) 1 min Foam roll lats (each) 1 min Foam roll calves (each) 1 min trap smash with Barbell (each side)[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA) [Foam...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets) Start at 65% and build, no higher than 90%) * Complete 1 set every 1:30 * Workout Metcon (Time) “Rottweiler” Freedom (RX+) For Time: 50 Wall Balls (20/14) 60 Front Rack Dumbbell Lunges (50s/35s) 50 Wall Balls (20/14) Independence For Time: 50 Wall Balls (14/10) 60 Front Rack Dumbbell Lunges (35s/25s) 50 Wall Balls (14/10) Liberty For Time: 30 Dumbbell Thrusters 30 Lunges 30 Dumbbell Thrusters (light) Target time: 10-12 minutes Time cap: 16 minutes Wallballs in 2-3 Sets, Try to keep Wallballs to 2:30-3:00 Lunges Broken into 3-4 Sets, Hands must remain on handles Cooldown Metcon (No Measure) 1 min Seal Pose 1 min Foam roll quads (each side) 1 min Foam roll glutes and IT band (each side)[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Foam roll quads](https://youtu.be/NReklz6YiK4?t=5) [Foam roll glutes and IT...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (3 Rounds for reps) “German Shepherd” Freedom (RX+) 3:00 AMRAP 100m Run Or 8/6 Assault Bike (7/5 Echo Bike) 20 Double Unders 2 Wall Walks -rest 2:00- 6:00 AMRAP 200m Run Or 16/13 Calorie Bike (15/12 Echo Bike) 40 Double Unders 4 Wall Walks -rest 2:00- 9:00 AMRAP 300m Run Or 20/16 Calorie Bike (18/14 Echo Bike) 60 Double Unders 6 Wall Walks Independence (RX) 3:00 AMRAP 100m Run Or 8/6 Assault Bike (7/5 Echo Bike) 15 Double Unders 1 Wall Walk rest 2:00 6:00 AMRAP 200m Run Or 16/13 Calorie Bike (15/12 Echo Bike) 30 Double Unders 2 Wall Walks rest 2:00 9:00 AMRAP 300m Run Or 20/16 Calorie Bike (18/14 Echo Bike) 45 Double Unders 3 Wall Walks Liberty 3:00 AMRAP 200/175m Bike Erg 20 Single Unders 1 Knee Elevated Wall Walk rest 2:00 6:00 AMRAP 400/350m Bike...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Squat Snatch (10×1 start at 65% and build to no higher than 90%) Complete 1 set every 1:30 Workout Metcon (Time) “Golden Retriever” Freedom (RX+) 250/200m Row or 200m Run 25 Power Snatches (75/55) 250/200m Row or 200m Run 25 Power Snatches (75/55) 250/200m Row or 200m Run 25 Power Snatches (75/55) 250/200m Row Independence 200/175m Row or 150m Run 25 Power Snatches (65/45) 200/175m Row or 150m Run 25 Power Snatches (65/45) 200/175m Row or 150m Run 25 Power Snatches (65/45) 200/175m Row or 150m Run Liberty 200/1750m Row 20 Dumbbell Snatches 200/1750m Row 20 Dumbbell Snatches 200/1750m Row 20 Dumbbell Snatches 200/1750m Row Target time: 9-11 minutes Time cap: 14 minutes Row Smooth for Recovery Higher Reps Gets Grippy Aiming for Big Sets, Rx+ Athletes looking to go near unbroken Cooldown Metcon (No Measure) 1 min foot smash w/...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at RPE6 *Rest 2 Min between sets.WHAT IS RPE? RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE). Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using...Read more