CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (7×2 at moderate load. SPEED THROUGH THE MIDDLE.) Ring Plank (Time) 7x:20 WOD Metcon (AMRAP – Reps) Fitness EMOM 16 Alt DB Snatch Sit Ups Calorie Ski Erg Russian KB Swings Performance EMOM 16 Alt DB Snatch (50/35) Sit Ups Calorie Ski Erg Russian KB Swings (53/35) Compete EMOM 16 Power Snatch (95/65) Sit Ups Calorie Ski Erg Russian KB Swings (70/53) Goal 50 Reps per round :45 seconds of work, :15 seconds to transition. Give yourself the time to change movements. Steady movement throughout the workout.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×3, Last set is as many reps as possible at 85%) Front Squat (7×3, Last set is as many reps as possible at 85%) Toes to Ring (Checkmark) 5–8 Reps WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 50 Single Unders 10 Hang Power Cleans 5 Pull Up Negatives 150m Run Performance AMRAP 15 30 Double Unders 10 Hang Power Cleans (95/65) 5 Chest to Bar Pull Ups 200m Run Compete AMRAP 15 30 Double Unders 10 Hang Power Cleans (135/95) 5 Muscle Ups 200m Run Goal: 5 Rounds Start slower and build intensity. Aim to hit hang cleans in 1-2 sets. Choose your hardest pull variation. Scale reps before scaling movement.Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness Buy In: 60 Calorie Bike 30 Hang Clean and Jerk 80 Knee Raises 30 Hang Clean and Jerk 80 Horizontal Bar Push Ups Cash Out: 60 Calorie Ski Performance Buy In: 80 Calorie Bike 30 Clean and Jerk (95/65) 100 Toes to Bar 30 Clean and Jerk (95/65) 100 Push Ups Cash Out: 80 Calorie Ski Compete Buy In: 100 Calorie Bike 30 Clean and Jerk (135/95) 100 Toes to Bar 30 Clean and Jerk (135/95) 100 Hand Release Push Ups Cash Out: 100 Calorie Ski Goal Time: Under 25 Minutes Time Cap: 30 Minutes You go/I go workout. Break where needed. Find a partner that will move similar weight. Slow down, have fun, and smile!Read more