CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 75%+) Push Press (8×3, Last 3 Sets at 75%+) Bench Press (8×3, Last 3 Sets at 90%+) WOD Metcon (Time) With a Partner, For Time 21-18-15-12-9-6-3 Thrusters (65/95) Burpees Rx+ Bar Facing BurpeesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 90%+) Rack Pull (8×3, Last 2 Sets at 90%+) WOD Metcon (Time) 3 Rounds for Time 400m Run/1000m Bike 20 Box Jumps/Step Ups (20/24) 10 Slamballs (20/30) 5 Pull Ups Rx+ 4 Rounds for Time 400m Run/1000m Bike 20 Box Overs (20/24) 10 Slamballs (20/30) 5 C2B or 3 Muscle UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH High Hang Clean + Hang Clean (8x(1+2)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5 200m Run, 200/250m Row, 450/500m Bike Then 9 Air Squats 6 Push Ups 3 Power Cleans (65/95) Rest 2 Minutes AMRAP 5 200m Run, 200/250m Row, 450/500m Bike Then 9 Air Squats 6 Push Ups 3 Power Cleans (65/95) Rest 2 Minutes AMRAP 5 200m Run, 200/250m Row, 450/500m Bike Then 9 Air Squats 6 Push Ups 3 Power Cleans (65/95) Rx+ Hand Release Push Ups 3 Power Cleans (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 9 1 – Sampson Rocks 30/30 2 – Single Arm DB Rows 6/6 3 – 8/10 Cal Row Partner WOD Metcon (Time) With a Partner, For Time 20 Cal Row 40 Alt DB Snatches (25/35) 40 Russian Swings (35/53) 20 Cal Row 30 Alt DB Snatches (25/35) 30 Russian Swings (35/53) 20 Cal Row 20 Alt DB Snatches (25/35) 20 Russian Swings (35/53) 20 Cal Row 10 Alt DB Snatches (25/35) 10 Russian Swings (35/53) Rx+ 25 Cal Row DB Snatches (35/50) American Swings (35/53)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean + Front Squat (8x(1+3), Last 3 at 75%) Back Squat (8×3, Last 3 Sets at 90%) WOD Metcon (Time) For Time 15 Medicine Ball Cleans (14/20) 30 Hollow Rocks 20 Alternating Lunges Rest 1 Minute 15 Medicine Ball Cleans (14/20) 30 Sit Ups 20 Alternating Lunges Rest 1 Minute 15 Medicine Ball Cleans (14/20) 30 V-Ups 20 Alternating Lunges Rx+ Sit Ups/V-Ups/T2B or GHD 20 Alternating Overhead Lunges (14/20)Read more