CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Front Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Workout Metcon (Time) “Poodle” Freedom (RX+) 10-20-30 Toes to bar Hang Power Cleans (115/80) Bar Facing Burpees Independence (RX) 10-20-30 Knees to Elbows Hang Power Cleans (95/65) Burpee Over Bar Liberty 10-15-20 Hanging Knee Raises Hang Dumbbell Power Cleans (light) Up Downs Target time: 10-12 minutes Time cap: 16 minutes Aim for 2-3 Sets for Toes to Bar 10 Reps in Round 1 and then 5+ for the set of 20/30 for Hang Power Cleans Steady Pacing on Burpees The Rounds of 20/30 make or break your time! Cooldown Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw) [Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)Read more

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