CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E5MOM x 2 600m Row at Goal Pace Then E1:30MOM x 2 100m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 250m Row 15 Russian Swings 100′ Farmers Carry 500m Bike 15 Abmat Sit Ups Performance AMRAP 20 300m Row 15 Russian Swings (53/35) 100′ Farmers Carry (53s/35s) 600m Bike 15 GHD Sit Ups Competition AMRAP 20 400m Row 15 Russian Swings (70/53) 100′ Farmers Carry (70s/53s) 800m Bike 20 GHD Sit UpsRead more

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM Tempo Snatch Pull (3 seconds to knee) + Snatch) WOD Metcon (Time) Fitness EMOM 10 3 Hang Snatches 3 Burpees Performance EMOM 10 3 Power Snatches (105/70) 3 Burpees Over Bar Competition EMOM 10 3 Power Snatches (135/95) 3 Burpees Over BarRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (EMOM 10 1 Front Squat at 90%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 8 DB Box Step Overs 10 Jumping Pull Ups 10/8 Cal Bike Performance AMRAP 10 8 DB Box Step Overs (35s/25s) (20) 10 Pull Ups 12/10 Cal Bike Competition AMRAP 10 8 DB Box Step Overs (50s/35s) (24/20) 10 Chest to Bar Pull Ups 15/12 Cal BikeRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 7 Rounds for Time 4 Deadlifts 17 Hanging Leg Raises Then 76 Calorie Row/Ski Performance 7 Rounds for Time 4 Deadlifts (275/185) 17 Toes to Eye Level Then 76 Calorie Row/Ski Competition 7 Rounds for Time 4 Deadlifts (315/225) 17 Toes to Bar Then 76 Calorie Row/SkiRead more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean Pull + Clean + Jerk Working Sets @ 60-75%) WOD Metcon (Weight) Fitness 5-4-3-2-1 Power Clean 150m Run after each Round *Score Final Clean Weight Performance 5-4-3-2-1 Clean 200m Run after each Round *Score Final Clean Weight Competition 5-4-3-2-1 Clean 250m Run after each Round *Score Final Clean WeightRead more