CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (5 sets @60-70% of 1RM Snatch (E1:30)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Overhead Squat (3×1 @ 90% of 1RM Snatch) Workout Metcon (AMRAP – Rounds and Reps) “Key Lime Pie” Freedom (RX+) 10:00 Amrap 10 Kettlebell Swings (53/35) 10 Box Jumps (24″/20″) Independence (RX) 10:00 Amrap 10 Kettlebell Swings (35/25) 10 Box Jumps (24″/20″) Liberty 10:00 Amrap 10 Russian Kettlebell Swings (light) 10 Box Step Ups (20″/16″) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5.5 rounds KB Swings Unbroken Throughout Box Jumps/Step Ups done in 45 Seconds or less Steady Pacing, don’t come out hot Cooldown Metcon (Checkmark) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M) [Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18) [Barbell...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 Metcon (2 Rounds for distance) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at RPE5 -1 Min Rest- 4x (60 Sec at RPE7, 60 Sec at RPE2) *Rest 3 Min between sets.### WHAT IS RPE? * RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE). * Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Pug” Freedom (RX+) 42-30-18 Calorie Row 30-24-18 Strict Handstand Push Ups -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Front Squats (95/65) -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Push Press (95/65) Independence (RX) 42-30-18 Calorie Row 30-24-18Handstand Push Ups -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Front Squats (75/55) -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Push Press (75/55) Target time each set: 6-8 minutes Time cap each set: 10 minutes Break Reps Up as Needed (RX+, split evenly, partner 2 goes when partner 1 finishes) Keep Intensity High on Rower Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Arms/Core Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Front Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Workout Metcon (Time) “Poodle” Freedom (RX+) 10-20-30 Toes to bar Hang Power Cleans (115/80) Bar Facing Burpees Independence (RX) 10-20-30 Knees to Elbows Hang Power Cleans (95/65) Burpee Over Bar Liberty 10-15-20 Hanging Knee Raises Hang Dumbbell Power Cleans (light) Up Downs Target time: 10-12 minutes Time cap: 16 minutes Aim for 2-3 Sets for Toes to Bar 10 Reps in Round 1 and then 5+ for the set of 20/30 for Hang Power Cleans Steady Pacing on Burpees The Rounds of 20/30 make or break your time! Cooldown Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw) [Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “Dachshund” Freedom (RX+) 5 sets: 3:00 AMRAP 20 Synchro Russian Swings (35/53) 40 Box Overs (24/20) Max Slamball over Box (20/30), 30″ Box -rest 3:00 between sets- Independence (RX) 5 sets: 3:00 AMRAP 15 Synchro Russian Swings (35/53) 30 Box Overs (24/20) Max Slamball over Box (20/30), 30″ Box rest 3:00 between sets Liberty 5 sets: 3:00 AMRAP 12 Synchro Russian Swings 12 Box Overs (16/20) Max Slamball to Shoulder rest 3:00 between sets Target number of reps each set: 20-30 total reps Minimum number of reps before scaling: 15 reps Work with your partner on KB descent Split the Box Overs as Needed Hammer the Slamballs over Box! Cooldown Metcon (No Measure) 1 min Foam roll lats (each) 1 min Foam roll calves (each) 1 min trap smash with Barbell (each side)[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA) [Foam...Read more