CrossFit Mile Zero – CrossFit View Public Whiteboard Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the link below: STRENGTH Pause Bench Press (2 Pause Bench Press x 5 sets @70% of 1RM) *2-3 second pause at the bottom** Rest as needed between sets * Box Jump (3 High Box Jumps x 5 sets @ 6-8” below max height ) Partner WOD Metcon (1 Rounds for time) 12 Squat Snatch (135/95) 20 Burpee Box Jump Overs (24/20) 12 Squat Snatch (135/95) @10:00 8 Squat Snatch (155/105) 20 Burpee Box Jump Overs (24/20) 8 Squat Snatch (155/105) Accessory 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Paused Front Squat (2 Pause Front Squats x 5 sets @70% of 1RM) * Rest as needed between sets * Strict Weighted Chin up (3 Strict Weighted Pull-ups x 5 sets @65% of 1RM) * Rest as needed between sets * WOD Metcon (Time) 21-18-15-12-9-6 Hang Power Cleans (95/65) Calorie Assault Bike (Women Calories: 16-14-12-10-8-6) Cooldown/Mobility 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 6 Rounds for Quality 100M Un-Even Farmers Carry 20 Dubs/ 40 Singles 10 Situps 10 PVC Passthroughs 10 PVC Overhead squatsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 100 Double Unders 30 American Swings (35/53) 20 Tandem Burpees over Bar 10 Clean and Jerks (95/135) 400m Run (Alt 200m)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Snatch + Power Snatch (10x(1+1)) WOD Metcon (Time) 25/30 Cal Row or 400m Run 30 Wallballs (14/20) 15 Deadlifts (125/185) 10 Handstand Push Ups 15 Deadlifts (125/185) 30 Wallballs (14/20) 25/30 Cal Row or 400m RunRead more