CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll and Reach 2. Workout Prep 2 sets: 10 Double Unders 2 Power Snatch (build-in weight) Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Freedom (RX’d) 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 34/25) Independence 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Strength/Accessory Mayhem Mini-Pump –Arms and Shoulders (Checkmark) 4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Power Snatch 8×3 Every 2 minutes for 8 Rounds: 3 Power Snatch *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX+) 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) Independence (RX) 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) or 14 Alt DB Snatches (35/25) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Come out with a steady pace that you can maintain. Weight is light, so movement is nonstop. Be prepared for a high heart rate. Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Power Snatch 8×3 Every 2 minutes for 8 Rounds: 3 Power Snatch *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX+) 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) Independence (RX) 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 70% * Rest 1:45 between rounds * Workout Little Havana (Time) Freedom (RX+) 1000m Row or Run 75 Abmat Sit ups 60 Russian KB Swings (72/53) 45 Push Ups 30 Toes to Bar 1000m Row or Run Independence (RX) 800m Row or Run 80 Abmat Sit ups 60 Russian KB Swings (53/35) 40 Push Ups 20 Toes to Bar 800m Row or Run Liberty 600m Row or Run 40 Abmat Sit ups 30 Russian KB Swings (72/53) 20 Push Ups 10 Straight Leg Raises 600m Row or Run Target time: 15-18 minutes Time cap: 22 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 70% * Rest 1:45 between rounds * Workout Little Havana (Time) Freedom (RX+) 2000m Row or Run 80 GHD Sit Ups 80 Russian KB Swings (72/53) 80 Push Ups Independence (RX) 1600m Row or Run 60 V-Ups 60 Russian KB Swings (72/53) 60 Push Ups Liberty 1200m Row or Run 40 Abmat Sit ups 40 Russian KB Swings (moderate) 40 Horizontal Bar Push Ups Target time: 15-18 minutes Time cap: 22 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more