CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 10×2, Last 3 Sets at @65-75% of 1RM * Rest 90 seconds between sets Push Press 10×2, Last 3 Sets at @65-75% of 1RM * Rest 90 seconds between sets Bench Press 10×2, Last 3 Sets at @65-75% of 1RM * Rest 90 seconds between sets Workout (Time) Don’t Make Me Angry Freedom (RX+) 4 rounds 10 Right Arm Dumbbell Cleans (70/50) 10 Left Arm Dumbbell Cleans (70/50) 20 Box Jump Overs (24/20) Independence (RX) 4 rounds 10 Right Arm Dumbbell Cleans (50/35) 10 Left Arm Dumbbell Cleans (50/35) 20 Box Overs (24/20) Liberty 4 rounds 10 Right Arm Dumbbell Cleans (light) 10 Left Arm Dumbbell Cleans (light) 20 Box Step ups (20/16) Target time: 6-8 minutes Time cap: 12 minutes Smooth and steady from the start. Aim for similar round times throughout. Dumbbell cleans are an odd movement....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10×3, Last 3 Sets of Cleans@65-75% of 1RM Clean * Rest 90 seconds between sets Power Clean 10×3, Last 3 Sets of Cleans@65-75% of 1RM Clean * Rest 90 seconds between sets Workout (Time) Hulk Smash Freedom (RX+) 6 Sets (Every 3:00) 14/11 Calorie Bike or 300m Run 7 Thrusters (115/80) Independence 6 Sets (Every 3:00) 12/10 Calorie Bike or 250m Run 7 Thrusters (95/65) Liberty 6 Sets (Every 3:00) 10/8 Calorie Bike Erg or 200m Run 7 Dumbbell Thrusters (light) Target time each set: 55-70 seconds Time cap each set: 90 seconds This is a moderate to high intensity workout with the intent of keeping rounds constant throughout. Look for a pace you can maintain 5-10 seconds for all 6 rounds. The goal is a work/rest ratio of 1:1, if you’re taking more than 90 seconds adjust your calories...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause. * Rest 90 seconds between sets * Front Squat 10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause. * Rest 90 seconds between sets * Overhead Squat 10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause. * Rest 90 seconds between sets * Workout (Time) Dr. Bruce Banner Freedom (RX+) 100-75-50 Double Unders 40-30-20 Single Arm Overhead Dumbbell Lunge (50/35) 25 Stick Sit Ups after each set of lunges Independence (RX) 80-60-40 Double Unders 40-30-20 Single Arm Overhead Dumbbell Lunge (35/25) 20 Stick Sit Ups after each set of lunges Liberty...Read more

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