CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E3:30MOM x 3 300m Row at Goal Pace Then E1:30MOM x 3 100m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 12/10 Cal Row 15 Abmat Sit Ups 12/10 Cal Ski 5 Pull Ups Performance AMRAP 20 15/12 Cal Row 15 GHD Sit Ups 15/12 Cal Ski 5 Chest to Bar Pull Ups Competition AMRAP 20 20/16 Cal Row 20 GHD Sit Ups 20/16 Cal Ski 5 Muscle UpsRead more

CrossFit Mile Zero – CrossFit Strength Hang Snatch (E2MOM x7 High Hang Snatch + Hang Snatch + Low Hang Snatch Start at 60%) WOD Metcon (Time) Fitness Partition as desired 50 Alt DB Snatches 50 Box Step Overs (20/16) Performance Partition as desired 60 Alt DB Snatches (35/25) 60 Box Jump Overs (20/16) Competition Partition as desired 60 Alt DB Snatches (50/35) 60 Box Jump Overs (24/20)Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 4 Rounds 3 Front Squats at 85%) WOD Metcon (3 Rounds for time ↓ shorter is better) Fitness E5MOM x 3 5 Burpees 5 DB Squat Cleans 12/10 Cal Bike 5 DB Squat Cleans 5 Burpees Performance E5MOM x 3 5 Burpees 5 DB Squat Cleans (35s/25s) 15/12 Cal Bike 5 DB Squat Cleans (35s/25s) 5 Burpees Competition E5MOM x 3 5 Burpees 5 DB Squat Cleans (50s/35s) 18/15 Cal Bike 5 DB Squat Cleans (50s/35s) 5 BurpeesRead more

CrossFit Mile Zero – CrossFit WOD Metcon (6 Rounds for time ↓ shorter is better) Fitness E5MOM x 6 5 Burpees 5 DB Squat Cleans 12/10 Cal Bike 5 DB Squat Cleans 5 Burpees Performance E5MOM x 6 5 Burpee Squat Jumps 5 Sandbag Squat Cleans 15/12 Cal Bike 5 Sandbag Squat Cleans 5 Burpee Squat Jumps Competition E5MOM x 6 5 Burpee Squat Jumps 7 Sandbag Squat Cleans 18/15 Cal Bike 7 Sandbag Squat Cleans 5 Burpee Squat JumpsRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 600m Run 50 DB Snatches (35/25) 600m Run 40 DB Squat Cleans (35s/25s) 600m Run 30 Devils Press (35s/25s) Performance 800m Run 60 DB Snatches (35/25) 800m Run 50 DB Squat Cleans (35s/25s) 800m Run 40 Devils Press (35s/25s) Competition 800m Run 60 DB Snatches (50/35) 800m Run 50 DB Squat Cleans (50s/35s) 800m Run 40 Devils Press (50s/35s)Read more