CrossFit Mile Zero – CrossFit Strength Pull-ups (EMOM 15 1: 3-5 Pull Ups 2: 5 Slow Negatives 3: Accumulate 20 Seconds above the Bar Hold) WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds for Time 200m Run 15 Abmat Sit Ups 3 Zombie Rope Climbs Performance 3 Rounds for Time 300m Run 15 GHD Sit Ups 3 Rope Climbs Competition 3 Rounds for Time 400m Run 20 GHD Sit Ups 4 Rope ClimbsRead more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (EMOM 14 Odd Rounds – 2 Tall Hang Cleans + 1 High Hang Power Clean Even Rounds – 1 Hang Power Clean + 1 Front Squat + 1 Jerk Start the EMOM at roughly 60%) WOD Metcon (Time ↓ Shorter is Better) Fitness 5 Rounds for Time 10 Hang Power Cleans 10 Box Step Overs (20/16) Performance 5 Rounds for Time 10 Hang Power Cleans (95/65) 10 Box Step Overs (24/20) Competition 5 Rounds for Time 10 Hang Power Cleans (135/95) 10 Box Jump Overs (24/20)Read more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time ↓ Shorter is Better) E2:30MOM x 5 250m Row at Goal Pace Score the Slowest Round WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 200m Row 50m Farmers Carry 50′ Burpee Broad Jumps 100m Slamball Hold Carry Performance AMRAP 20 250m Row 50m Farmers Carry (35s/25s) 100′ Burpee Broad Jumps 100m Slamball Hold Carry (40/30) Competition AMRAP 20 300m Row 50m Farmers Carry (50s/35s) 100′ Burpee Broad Jumps 100m Sandbag Hold Carry (60/50)Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (EMOM 14 Odd Rounds – 2 Tall Hang Snatches + 1 Hang Power Snatch Even Rounds – 2 Hang Snatch Pulls + 1 Hang Power Snatch Start the EMOM at roughly 60%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10 Toes to Hip/Knee Raises 20 Alternating DB Snatches 50 Single Unders Performance AMRAP 12 10 Toes to Eye Level 20 Alternating DB Snatches (35/25) 20-30 Double Unders Competition AMRAP 12 10 Toes to Bar 20 Alternating DB Snatches (50/35) 50 Double UndersRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5 Rounds 5 Front Squats at 75%) WOD Metcon (Time ↓ Shorter is Better) Fitness E4MOM x 4 10/8 Cal Bike 10 Russian Swings 10 Alternating Lunges Performance E4MOM x 4 12/10 Cal Bike 12 Russian Swings (53/35) 12 Alternating Lunges (25s/15s) Competition E4MOM x 4 15/12 Cal Bike 12 Russian Swings (70/53) 12 Alternating Lunges (35s/25s)Read more