CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Miami Riverwalk (Time) Freedom (RX+) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run or 2000m Bike (together) 40 Bench Press (155/95) (split as needed) 800m Run or 2000m Bike (together) 20 Bench Press (185/105) (split as needed) 800m Run or 2000m Bike (together) Independence Teams of 2 60 Bench Press (115/75) 600m Run or 1500m Bike (together) 40 Bench Press (135/85) 600m Run or 1500m Bike (together) 20 Bench Press (155/95) 600m Run or 1500m Bike (together) Liberty Teams of 2 40 Dumbbell Bench Press (light) 400m Run or 1000m Bike (together) 30 Dumbbell Bench Press (light) 400m Run or 1000m Bike (together) 20 Dumbbell Bench Press (light) 400m Run or 1000m Bike (together) Target time: sub 18 minutes Time cap: 25 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll and Reach 2. Workout Prep 2 sets: 10 Double Unders 2 Power Snatch (build-in weight) Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Freedom (RX’d) 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 34/25) Independence 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Strength/Accessory Mayhem Mini-Pump –Arms and Shoulders (Checkmark) 4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Power Snatch 8×3 Every 2 minutes for 8 Rounds: 3 Power Snatch *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX+) 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) Independence (RX) 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) or 14 Alt DB Snatches (35/25) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Come out with a steady pace that you can maintain. Weight is light, so movement is nonstop. Be prepared for a high heart rate. Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Power Snatch 8×3 Every 2 minutes for 8 Rounds: 3 Power Snatch *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX+) 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) Independence (RX) 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Prep Heavy Single Deadlifts (10:00) 3. Workout Prep 2 sets: 10ft Sandbag Carry (build-in weight) 5 Abmat Sit ups Strength/Accessory Deadlift Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Little Havana (Time) Freedom (RX’d) 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s) (KG conv: 70/45 SB, 32.5/22.5 KBs/DBs) Independence 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s) (KG conv: 45/32.5 SB, 22.5/15 KBs/DBs) Liberty 30-25-20-15-10 Abmat Sit ups 100ft Farmer Carry (light) Target time: 9-11 minutes Time cap: 15 minutes...Read more