CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch (10×3, Building to 70% of 1RM) 3 Power Snatch x 3 sets @70% of 1RM Snatch * Rest 60-90 seconds between sets Workout (Time) Incredible Hulk Freedom (RX+) For Time: 12 Burpee Box Get Over (30/24) 24 Pull-ups 12 Burpee Box Get Over (30/24) 18 Chest to Bars 12 Burpee Box Get Over (30/24) 12 Bar Muscle-Ups (Or 24 Chest to Bar) Independence (RX) 10 Burpee Box Get Over (30/24) 18 Pull-ups 10 Burpee Box Get Over (30/24) 14 Chest to Bars 10 Burpee Box Get Over (30/24) 10 Bar Muscle-Ups (Or 20 Chest to Bar) Liberty 12 Up down + Box Step Up (24/20) 24 Ring Rows 12 Up down + Box Step Up (24/20) 18 Jumping Pull Ups 12 Up down + Box Step Up (24/20) 12 Burpee Pull Ups Target time: 8-10 minutes Time cap: 15...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2 20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2 20 Sec Seated at RPE9, Max RPM, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Seated at RPE9, High Damper, 40 Sec at RPE1-2 20 Sec Seated at RPE9, Higher Damper, 40 Sec at RPE1-2 20 Sec Seated at RPE9, Highest Damper, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Standing at RPE9, High RPM, 40 Sec at RPE1-2 20 Sec Standing at RPE9, Higher RPM, 40 Sec at RPE1-2 20 Sec Standing at RPE9, Max RPM, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Standing at RPE9, High Damper, 40 Sec at...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Luke 24:6-7 Freedom (RX+): Teams of 2 6 rounds 300m Run (together) or 500m Row (split) 30 Dumbbell Lunges (50s/35s) 30 Bench Press (135/95) Independence (RX) 6 rounds 300m Run (Or 400m Row) 30 Dumbbell Lunges (35s/25s) 30 Bench Press (115/80) Liberty 6 rounds 200m Run (Or 300m Row) 30 Dumbbell Lunges(25/15) 30 Dumbbell Bench (light) Target time: 20-24minutes Time cap: 28minutes Long and Steady Grind. Set the pace early and keep moving. Spotters be ready on the later rounds of bench. Not a rabbit race, more like an aggressive turtle. Slow down, sweat, and kick off your weekend. Mobility (No Measure) 1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Snatch Balance * Rest 1:30 between sets * Split Jerk 10×2, Stay light and drive * Rest 1:30minutes between sets * Push Press 10×2, Stay light and drive * Rest 1:30minutes between sets * Workout (Time) John 3:16 Freedom (RX+) AMRAP 1:00 10 Thrusters (95/65) Max Reps Bar Muscle Ups (Or Chest to Bar) -Rest 1 Minute between sets- *Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar) Independence (RX) AMRAP 1:00 10 Thrusters (75/45) Max Reps Bar Muscle Ups (Or Chest to Bar) -Rest 1 Minute between sets- Complete Sets until you get to 25 Bar Muscle Ups (total) (Or 50 Chest to Bar) Liberty AMRAP 1:00 10 Dumbbell Thrusters (light) Max Reps Burpee Pull Up (or burpee jumping pull up) -Rest 1 Minute between sets- *Complete Sets until...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Front Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Overhead Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Workout (Time) John 19:30 Freedom (RX+) Teams of 2 100 V-Ups 30 Power Cleans (185/125) 10x100ft( 5 each) Dumbbell Farmer Carry (70s/50s) Independence (RX) Teams of 2 80 V-Ups 30 Power Cleans (135/95) 10x100ft (5 each) Dumbbell Farmer Carry (50s/35s) Liberty Teams of 2 100 Sit Ups 30 D-Ball Slams (light) (Or Power Cleans (light) 10x100ft Dumbbell Farmer Carry (5 each, light) Target time: 8-10 minutes Time cap: 16 minutes Break up reps as needed to maintain a sustainable pace. Move with purpose and communicate with each other. Remember this workout is about your partner. Don’t...Read more