CrossFit Mile Zero – CrossFit Strength Hang Power Clean (8×3, work on opening hips and building to workout weight.) Strength Metcon (AMRAP – Reps) Fitness EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Hang Power Cleans 3- Cal Bike 4- Hang Power Cleans Performance EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (135/95) 3- Cal Bike 4- Power Cleans (135/95) Compete EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (185/125) 3- Cal Bike 4- Power Cleans (185/125) Goal: 25+ Reps Active recovery on the bike. Aim for clean singles or doubles. 1 rep every 10 seconds = 24 reps.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×2, build to a heavy double) Medicine Ball Clean 7×3, work on extension WOD Metcon (AMRAP – Reps) Fitness 4 Sets, AMRAP 2 20 Wallballs Max Reps Strict Banded Pull Ups or Ring Rows Rest 2 Minutes between Rounds Performance 4 Sets, AMRAP 2 25 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Compete 4 Sets, AMRAP 2 30 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Goal: 25+ Reps Aim for unbroken wallballs or 2 sets. Pull Ups are controlled. Hammer the wallballs, control the pull ups.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×2, build to a heavy double) Medicine Ball Clean 7×3, work on extension WOD Metcon (AMRAP – Reps) Fitness 4 Sets, AMRAP 2 20 Wallballs Max Reps Strict Banded Pull Ups or Ring Rows Rest 2 Minutes between Rounds Performance 4 Sets, AMRAP 2 25 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Compete 4 Sets, AMRAP 2 30 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Goal: 25+ Reps Aim for unbroken wallballs or 2 sets. Pull Ups are controlled. Hammer the wallballs, control the pull ups.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×2, build to a heavy double) Medicine Ball Clean 7×3, work on extension WOD Metcon (AMRAP – Reps) Fitness 4 Sets, AMRAP 2 20 Wallballs Max Reps Strict Banded Pull Ups or Ring Rows Rest 2 Minutes between Rounds Performance 4 Sets, AMRAP 2 25 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Compete 4 Sets, AMRAP 2 30 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Goal: 25+ Reps Aim for unbroken wallballs or 2 sets. Pull Ups are controlled. Hammer the wallballs, control the pull ups.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×2, build to a heavy double) Medicine Ball Clean 7×3, work on extension WOD Metcon (AMRAP – Reps) Fitness 4 Sets, AMRAP 2 20 Wallballs Max Reps Strict Banded Pull Ups or Ring Rows Rest 2 Minutes between Rounds Performance 4 Sets, AMRAP 2 25 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Compete 4 Sets, AMRAP 2 30 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Goal: 25+ Reps Aim for unbroken wallballs or 2 sets. Pull Ups are controlled. Hammer the wallballs, control the pull ups.Read more