CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1). Use it as a primer for today’s WOD.) Toes to Bar Progression (No Measure) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 3-6-9-12-15… Knee Raises or Alternating V-Ups Hang Power Cleans Performance AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (135/95) Compete AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (185/125) Goal: Finish the Round of 12 Reps: 60+ Keep the toes to bar in small sets from the start. Be ready for heavy singles of power cleans. Brace and set up for every rep.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 1200m/1500m Row (alt every 200/250m) 20-15-10 Wallballs over Rig Horizontal Bar Push Ups Synchro Air Squats 1200m/1500m Row (alt every 200/250m) Performance 1600m/2000m Row (alt every 200/250m) 30-20-10 Wallballs over Rig (20/14) Hand Release Push Ups Synchro Air Squats 1600m/2000m Row (alt every 200/250m) Goal: Under 30 Minutes Time Cap: 35 Minutes Settle in to a pace early and take breaks often. Especially on the push ups. Remember once you’re in to the round work, 50% is in Round 1!Read more

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats 30 Double Unders Rest 1 Minute between Rounds Compete 6 Rounds for Time 3 Deadlifts (275/185) 6 Jump Squats over the Bar 50 Double Unders Rest 1 Minute between Rounds Goal: 15 Minutes Time Cap: 20 Minutes Choose a weight you can safely deadlift every round. Manage your heart rate in the later rounds.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35)Read more