CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Pull-ups (Fitness EMOM X 9 1 Zombie Rope Climb + 3-5 Ring Rows Performance EMOM X 9 1 Rope Climb + 3 Pull Up Negatives Competition EMOM X 9 1 Rope Climb + 3 S PU) Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. WOD Metcon (Time) Fitness 5 Rounds 20 DB Lunges (10/leg) – 20 Alt V Ups Performance 5 Rounds 24 DB Lunges (12/leg) – 35/25 24 ABMAT Sit-Ups Compete 5 Rounds 24 DB Lunges (12/leg) –...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (E2MOM x 5 Back Squat – Wave Load (E2MOM x 5) Set 1. 7 @ 70% Set 2. 5 @ 75% Set 3. 3 @ 80% Set 4. 5 @ 75% Set 5. 7 @ 75%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 6 Snatches @ 60% (Power preferred) 12 Box Step Overs Performance AMRAP 10 6 Snatches @ 60% (Power preferred) 12 Box Jump Overs (20/16) Compete AMRAP 10 6 Snatches @ 60% (Power preferred) 12 Box Jump Overs (24/20)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Handstand Push up (EMOM X 8) Fitness 6 Seated Arnold Press Performance 2-4 Strict Handstand Push ups or 6 Arnold Press Competition 6-8 Strict Handstand Push Ups WOD Metcon (3 Rounds for time) Fitness E5MOM x 3 Each Round: 5 Cal Bike 8 SlamBall 5 Up Downs 8 SlamBall 5 Cal Bike Performance E5MOM x 3 Each Round: 5 Cal Bike 10 SlamBall 30/20 5 Burpees 10 SlamBall 5 Cal Bike Compete E5MOM x 3 Each Round: 5 Cal Bike 10 SlamBall 40/30 5 Burpees 10 SlamBall 5 Cal BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Fitness AMRAP 18 3 00m Run 4 0 DB Snatch 3 00m Run 4 0 DB Hang Cleans 3 00m Run 4 0 Single-Arm Devil Press Performance AMRAP 18 400m Run 50 DB Snatch (35/25) 400m Run 50 DB Hang Cleans (35/25) 400m Run 50 Single-Arm Devil Press (35/25) Compete AMRAP 18 400m Run 50 DB Snatch (50/35) 400m Run 50 DB Hang Cleans (50/35) 400m Run 50 Single-Arm Devil Press (50/35)At the 18 minute mark 10 minutes to find 1RM Power Snatch Power Snatch (Find 1RM Power Snatch ) at 18 minute mark 10 minutes to establish 1RM Power SnatchRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 7 @ 65% 5 @ 70% 3 @ 75% 5 @ 70% 7 @ 65% ) E2MOM X 5 WOD Metcon (Time) Fitness 4 Rounds For Time: 20 Alternating Lunges 14 Cal Row 8 Wall Balls Performance 4 Rounds For Time: 24 Alternating Lunges 18 Cal Row 12 Wall Balls 14/10 Compete 4 Rounds For Time: 24 Alternating Lunges 18 Cal Row 12 Wall Balls 20/14Time Cap is 14 MinutesRead more