CrossFit Mile Zero – CrossFit Strength High Hang Clean + Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (Weight) Fitness Every 3:00 x 5 Rounds 6, 7, 8, 9, 10 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Performance Every 3:00 x 5 Rounds 7, 8, 9, 10, 11 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Competition Every 3:00 x 5 Rounds 8, 9, 10, 11, 12 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power CleansRead more

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Box Pike Hold x:15, Box Pike Taps, Box Pike Cirlces, Box Pike Walk with 1 Leg Extended, HS Hold x:15, HS Hold Shoulder Taps. Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Rounds and Reps) Fitness 300m Run 50m Farmers Walk 200m Run 15 AbMat Sit Ups 100m Run 50′ Bear Crawl 50m Run 15 AbMat Sit Ups Performance AMRAP 30 400m Run 50m Farmers Walk (35s/25s) 300m Run 12 GHD Sit Ups 200m Run 30′ HS Walk 100m Run 12 GHD Sit Ups Competition 400m Run 50m Farmers Walk (50s/35s) 300m Run 15 GHD Sit Ups 200m Run 50′ HS Walk 100m Run 15 GHD Sit UpsRead more

CrossFit Mile Zero – CrossFit Strength Ring Rows Odd Rounds – Ring Row Negatives 6×5. Elevate your feet if able. Box Dips (AMRAP – Reps) 6×6, 10 Second Bottom Hold after Last Rep WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 12 Box Step Overs 6 Pull Ups/Jumping Pull Ups Performance AMRAP 8 12 Box Jump Overs 6 Chest to Bar Pull Ups Competition AMRAP 8 12 Box Jump Overs 6 Muscle UpsRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×3 Tempo Back Squats (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 50 Single Unders Performance 3 Rounds for Time 25 Wallballs (20/14) 50 Double Unders Competition 3 Rounds for Time 30 Wallballs (20/14) 60 Double UndersRead more

CrossFit Mile Zero – CrossFit Gym ClosedRead more