CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean + Jerk Start at 70%, finish the last 3-4 sets at 80%) WOD CrossFit Open 13.4 (AMRAP – Reps) Fitness 3 Clean-and-Jerks 3 Hanging Knee Raises 6 Clean-and-Jerks 6 Hanging Knee Raises 9 Clean-and-Jerks 9 Hanging Knee Raises 12 Clean-and-Jerks 12 Hanging Knee Raises If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Performance AMRAP in 7 minutes 3 Clean-and-Jerks (95/65 lb) 3 Straight Leg Raises 6 Clean-and-Jerks (95/65 lb) 6 Straight Leg Raises 9 Clean-and-Jerks (95/65 lb) 9 Straight Leg Raises 12 Clean-and-Jerks (95/65 lb) 12 Straight Leg Raises If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Competition (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95...Read more

CrossFit Mile Zero – CrossFit Strength Pull-ups (E1:30MOM x8 3-6 Pull Ups) WOD Metcon (Time) Fitness 5 Rounds for Time 250m Run 15 Russian Swings 10 DB Lunges Performance 5 Rounds for Time 200m Run 15 Russian Swings (53/35) 10 DB Lunges (35s/25s) Competition 5 Rounds for Time 200m Run 15 American Swings (53/35) 10 DB Lunges (50s/35s)Read more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E2MOM x 6 Odd Rounds – 200m Row at Goal Pace Even Rounds – 200m Sprint WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 20 300m Row 15 Slamballs 15 Step Ups 300m Ski Performance AMRAP 20 400m Row 15 Slamballs (30/20) 15 Box Jumps (20/16) 400m Ski Competition AMRAP 20 500m Row 15 Slamballs (40/30) 15 Box Jumps (24/20) 500m SkiRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x4 2 Front Squat at 90-95%) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 12 5 Deadlifts 7 Jumping Pull Ups or Pull Ups 50 Single Unders Performance AMRAP 12 5 Deadlifts (225/155) 7 Jumping Muscle Ups 30 Double Unders Competition AMRAP 12 5 Deadlifts (275/185) 7 Muscle Ups 50 Double UndersRead more

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM x10 1 Snatch Finish around 90%) WOD Metcon (4 Rounds for time ↓ shorter is better) Fitness E3MOM x4 10 Alt DB Snatches 10/8 Cal Bike 10 Alt DB Snatches Performance E3MOM x4 10 Alt DB Snatches (35/25) 12/10 Cal Bike 10 Alt DB Snatches (35/25) Competition E3MOM x4 10 Alt DB Snatches (50/35) 15/12 Cal Bike 10 Alt DB Snatches (50/35)Read more