CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hip Clean + Hang Clean (7x(1+2)) Technique over load! WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run/1000m Bike 10 Hang Power Cleans (65/95) 50 Double Unders 200m Run/500m Bike 5 Hang Power Cleans (65/95) 25 Double Unders Rx+ Hang Power Cleans (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Push Press (7×2) Deadlift (7×3) WOD Metcon (Time) With a Partner Partition as You Like 100 Box Jumps/Step Ups (20/24) 100 Push Ups 100 Air Squats 100 Burpees Rx+ No PartitionRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Metcon (No Measure) EMOM 12 1 – 8 Hollow Rocks/5 Kip Rocks 2 – 3 Thrusters 3 – 100m Run WOD Metcon (Time) 5 RFT 200m Run 9 Thrusters (45/75) 6 Pull Ups Rx+ 200m Run 9 Thrusters (65/95) 6 Chest to Bar or 3 Muscle UpsRead more

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p Active Recovery Metcon (AMRAP – Rounds and Reps) AMRAP 30 4 Pull-Ups 8 Box Step-Ups 12 KB swings 200M jog/250M row/ 8/10 Bike cals 12 Air squats 8 Sit-Ups 4 Push-UPSRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 2 Rounds With a Partner 18 Burpees 18 Thrusters (65/95) 18 Burpees 18 Power Snatch (65/95) 18 Burpees 18 Push Jerks (65/95) 18 Burpees 18 Hang Cleans (65/95) 18 Burpees 18 Front Squats (65/95)Read more