CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10×1 Clean, Last 3 sets@ 85-90% of 1RM Clean * Rest 90 seconds between sets * Power Clean 10×1 Power Clean, Last 3 sets@ 85-90% of 1RM Power Clean * Rest 90 seconds between sets * Workout Workout (AMRAP – Reps) Giant River Otter Freedom (RX+) 15 min AMRAP 15/12 Calorie Bike or 200m Run 10 Thrusters (75/55) 15/12 Calorie Bikeor 200m Run 8 Thrusters (95/65) 15/12 Calorie Bikeor 200m Run 6 Thrusters (115/75) 15/12 Calorie Bikeor 200m Run 4 Thrusters (135/95) 15/12 Calorie Bikeor 200m Run Max Squat Clean Thrusters (155/105) in the remaining time * Score is total reps of Squat Clean Thrusters at (155/105). Independence (RX) 15 min AMRAP 12/10 Calorie Bikeor 200m Run 10 Thrusters (65/45) 12/10 Calorie Bikeor 200m Run 8 Thrusters (75/55) 12/10 Calorie Bikeor 200m Run 6 Thrusters (95/65) 12/10 Calorie Bikeor 200m...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 6×3, Build up to 70% of 1 RM Clean. Utilize the hook grip and groove the bar path for the first and second pull. * Rest 90 seconds between sets * Snatch Grip Deadlift 6×3, Build up to 70% of 1 RM Snatch. Utilize the hook grip and groove the bar path for the first and second pull. With a wider grip, place extra emphasis on keeping your chest upright as you stand. * Rest 90 seconds between sets * Workout Workout (AMRAP – Reps) Sloth Freedom (RX+) 7:00 AMRAP 60/48 Calorie Row or 800m Run Max Dumbbell Snatch (70/50) -@10:00- 7:00 AMRAP 60/48 Calorie Row or 800m Run Max Strict Handstand Push Ups -@20:00- 7:00 AMRAP 60/48 Calorie Row or 800m Run Max Burpee Box Get Overs (30/24) Score is # of reps of the second movement. Do not...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch 10×1, Last 3 sets of 1 85-90% of 1RM Snatch * Rest 90 seconds between sets * Snatch 10×1, Last 3 sets of 1 @ 85-90% of 1RM Snatch * Rest 90 seconds between sets * Workout Workout (Time) Jaguar Freedom (RX+) For time: 60 Wall Balls (20/14) 30 Power Cleans (135/95) 60 Wall Balls (20/14) Independence (RX) 60 Wall Balls (14/10) 30 Power Cleans (115/80) 60 Wall Balls (14/10) Liberty 40 Wall Balls Thrusters (light) 20 Dumbbell Power Cleans (light) 40 Wall Balls (light) Target time: 6:30-8 minutes Time cap: 10 minutes Start off smooth and steady. Break first set of wallballs up to stay fresh for the power cleans. Slow down and set up for the cleans. It’s a moderate to heavy load, don’t break form. Mobility Mobility (Checkmark) 1 min Barbell Quad Smash (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×3 Back Squats working up to 70-80% of 1RM * Rest 90 seconds between sets * Front Squat 7×3 Front Squats working up to 90% of 1RM Clean * Rest 90 seconds between sets * Overhead Squat 7×3 Overhead Squats working up to 90% of 1RM Snatch * Rest 90 seconds between sets * Workout Workout (Time) The Amazon Rainforest Freedom (RX+) For Time: 800m Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 400m Run 20 Pull-Ups 40 Push-Ups 60 Air Squats 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats Independence (RX) For Time: 800m Run 25 Pull-Ups 50 Push-Ups 75 Air Squats 400m Run 15 Pull-Ups 30 Push-Ups 50 Air Squats 200m Run 5 Pull-Ups 10 Push-Ups 25 Air Squats Liberty For Time: 500m Row 20 Jumping Pull-Ups 20 Bar Push-Ups 20 Air Squats 400m Row 15...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 Option 1 Workout 1 (Time) GATLINBURG Freedom (RX’d) 21-18-15-12-9-6 Single Arm Devils Press (50/35) 42-36-30-24-18-12 Abmat Sit-Ups (KG conv: 22.5/15) Independence 21-18-15-12-9-6 Single Arm Devils Press (35/25) 42-36-30-24-18-12 Abmat Sit-Ups (KG conv: 15/10) Liberty 20-16-14-12-10-8 Up Down + Alternating Dumbbell Clean and Jerk (light) Abmat Sit-Ups Target time: 12-14 minutes Time cap: 18 minutes Workout Option 2 Workout 2 (Distance) BikeErg Lactate Threshold 20 Sec at RPE10 (or 105+ RPM), 40 Sec at RPE3 (or 75RPM) 20 Sec at RPE10 (or 110+ RPM), 40 Sec at RPE3 (or 75 RPM) 20 Sec at RPE10 (or 115+ RPM), 40 Sec at RPE3 (or 75 RPM) 20 Sec at RPE10 (or 120+ RPM), 40 Sec at RPE3. 3x (4 Min at RPE7 (or 85-90 RPM), 2...Read more