CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean Power Clean 8×3 Every 2 minutes for 8 Rounds: 3 Power Clean *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout Wynwood Walls (Time) Freedom (RX+) 8 Rounds 200/175m Row or 200m Run 10 GHD Sit Ups -Rest 1:00- Independence (RX) 8 Rounds 175/150m Row or 150m Run 10 V-Ups -Rest 1:00- Liberty 8 Rounds 150/125m Row or 150m Run 10 Alternating V-Ups or Abmat Sit Ups -Rest 1:00- Target time each set: 1:10 Time cap each set: 1:20 Push the Row/Run and don’t let up for the core work. It’s near a 1:1 work/rest ratio. It will catch up in the back half. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean Power Clean 8×3 Every 2 minutes for 8 Rounds: 3 Power Clean *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout Wynwood Walls (Time) Freedom (RX+) 8 Rounds 200/175m Row or 200m Run 1 Power Clean (225/155) -Rest 1:00- Independence (RX) 8 Rounds 175/150m Row or 150m Run 1 Power Clean (185/105) -Rest 1:00- Liberty 8 Rounds 150/125m Row or 150m Run 1 Power Clean (Moderate) -Rest 1:00- Target time each set: 1:00 Time cap each set: 1:10 Push the Row/Run and don’t let up for the core work. It’s near a 1:1 work/rest ratio. It will catch up in the back half. Slow down and set up for each clean. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Power Clean + Push Jerk 10×5 With an ongoing clock: Minute 0-10: Every minute on the minute for 10 minutes: 5 Power Clean and Push Jerks Use a lightweight that can be cycled smoothly for 5 Touch and Go reps. Rest exactly 2 minutes. The metcon begins at the 12 min mark.… Workout Wynwood Walls (Checkmark) Rest until minute 12:00 (after strength) From minute 12-22: Freedom (RX’d) Every minute on the minute for 10 minutes 200/175m Row (Or Ski) Independence Every minute (10:00) 175/150m Row (Or Ski) Liberty Every minute (10:00) 150/125m Row (Or Ski) Target time each set: 40-45 seconds Time cap each set: 52 seconds Gymnastics/Core Gymnastics: Core Conditioning (Day 1) (Time) Day 1: Advanced: Accumulate 80 V Ups Every time you break, perform 5 Burpees Intermediate: Accumulate 50 V Ups Every time you...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean Power Clean 8×3 Every 2 minutes for 8 Rounds: 3 Power Clean *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout Wynwood Walls (Time) Freedom (RX+) 8 Rounds 200/175m Row or 200m Run 1 Power Clean (225/155) -Rest 1:00- Independence (RX) 8 Rounds 175/150m Row or 150m Run 1 Power Clean (185/105) -Rest 1:00- Liberty 8 Rounds 150/125m Row or 150m Run 1 Power Clean (Moderate) -Rest 1:00- Target time each set: 1:00 Time cap each set: 1:10 Push the Row/Run. It’s near a 1:1 work/rest ratio. It will catch up in the back half. Slow down and set up for each clean. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout South Beach (3 Rounds for time) Freedom (RX’d) 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Chest to Bar 20 Front Squats (115/80) 20 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Overhead Squats (135/95) 10 Bar Facing Burpees (KG conv: 43/29 BS, 52/36 FS, 61/43 OHS) Independence 25 Pull-ups 30 Back Squats (75/55) 25 Burpees -Rest 1:00- 15 Chest to Bar 20 Front Squats (95/65) 15 Burpees to 6 inch target -Rest 1:00- 7 Bar Muscle Ups (Or 14 Strict Pull Ups) 10 Overhead Squats (115/80) 7 Bar Facing Burpees (KG conv: 34/25 BS, 43/29 FS, 52/36 OHS) Liberty 20 Ring Rows 20 Dumbbell Squats (light) 20 Up...Read more