CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (8x(1+1). Use the complex as a primer for today’s workout.) Squat Rocks (No Measure) WOD Fitness 300m Run 15 Hang Power Snatches 300m Run 10 Hang Power Snatches 300m Run 5 Power Snatches Performance 400m Run 15 Power Snatches (75/55) 400m Run 10 Power Snatches (95/65) 400m Run 5 Power Snatches (115/75) Compete 500m Run 15 Power Snatches (95/65) 500m Run 10 Power Snatches (115/75) 500m Run 5 Power Snatches (135/95) Goal Time: 10-12 Minutes Time Cap: 15 Minutes Run is moderately fast. Power Snatches should be a weight where you can hit sets vs singles. Buckle up for the last set of 5. You’re fatigued and it’s heavy. Brace for each rep!Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more