CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (125/185) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (95/135) Liberty (Scaled) Every 1:30 (16 sets) 8/10 Calorie Bike Max Clean (Light) TARGET SCORE Target Reps Each Set 3-5 Alternate Rounds with Partner Hit the bike hard. Slow down, take a deep breath, and hit smooth clean singles. Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2 . Workout Prep 3 sets: 1 Snatch + 2 Overhead Squats (build-in weight) 10ft Handstand Walk or 5 Handstand/Plank Shoulder Touches 3 Strict Pull-ups or 1 Rope Climb (half way) Workout Workout (Checkmark) AFC Richmond Freedom (RX’d) Every 1:00 (24:00) Min 1: 6 Overhead Squats (155/105) Min 2: 25ft Handstand Walk Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs) (KG conv: 70/48) Independence Every 1:00 (24:00) Min 1: 6 Overhead Squats (135/95) Min 2: 10 Handstand Shoulder Touches (against wall, facing either way) Min 3: 6 Strict Pull Ups (Or 1 Rope Climb) (KG conv: 61/43)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×5. Work to a light to moderate weight. *Complete on a 2:00 Clock* Front Squat 7×5. Work to a light to moderate weight. *Complete on a 2:00 Clock* Workout Option 1 CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds Freedom (RX+) 12:00 AMRAP 2 Rounds of: 16 Dumbbell Lunges (50s/35s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50s/35s) Then, 2 Rounds of: 16 Dumbbell Lunges (50s/35s) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (50s/35s) Independence (RX) 12:00 AMRAP 2 Rounds of: 16 Dumbbell Lunges (35s/25s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (35s/25s) Then, 2 Rounds of:...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans 1 Dumbbell Power Clean 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build-in weight) 3 Toes to Bar 1 Bar Muscle Up or 3 Jumping Pull-ups 3 Dumbbell Power Cleans (build-in weight) Workout Option 1 CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds Freedom (RX’d) 12:00 AMRAP 2 Rounds of: 50ft Dumbbell Walking Lunges (50s/35s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50s/35s)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Deadlift 8×3 3 Deadlifts x 8 sets. Last 3 @70% of 1RM * Complete a set on the 2 minutes * Workout Workout (2 Rounds for reps) Coach Beard Freedom (RX+) 4 sets, with a new set starting every 4 minutes. At 0:00 & 8:00 3:00 Amrap 30/24 Calorie Row or 300m Run Max Bench Press (115/80) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 30/24 Calorie Row or 300m Run Max Push Ups -Rest 1:00- *Score all bench reps as score 1 and all push up reps as score 2 Independence (RX) At 0:00 & 8:00 3:00 Amrap 24/18 Calorie Row or 250m Run Max Bench Press (95/65) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 24/18 Calorie Row or 250m Run Max Push Ups -Rest 1:00- Liberty At 0:00 & 8:00 3:00 Amrap 20/16 Calorie Row or 200m...Read more