CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×3, light to moderate weight. Work on opening hips and turnover.) Split Squat (8×5/5. Use barbell, dumbbells, or bodyweight.) Step back into spilt (Jerk side) and bring back knee to floor Barbell Row (8×8, light to moderate weight.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Compete 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Goal Time: 8-12 Minutes Time Cap: 15 Minutes Deadlifts in 2 Sets or less Row/Run in roughly 2 minutes. Quick transitions, don’t stop to rest!Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×3, light to moderate weight. Work on opening hips and turnover.) Split Squat (8×5/5. Use barbell, dumbbells, or bodyweight.) Step back into spilt (Jerk side) and bring back knee to floor Barbell Row (8×8, light to moderate weight.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Compete 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Goal Time: 8-12 Minutes Time Cap: 15 Minutes Deadlifts in 2 Sets or less Row/Run in roughly 2 minutes. Quick transitions, don’t stop to rest!Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×3, light to moderate weight. Work on opening hips and turnover.) Split Squat (8×5/5. Use barbell, dumbbells, or bodyweight.) Step back into spilt (Jerk side) and bring back knee to floor Barbell Row (8×8, light to moderate weight.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Compete 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Goal Time: 8-12 Minutes Time Cap: 15 Minutes Deadlifts in 2 Sets or less Row/Run in roughly 2 minutes. Quick transitions, don’t stop to rest!Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (8×4, build to heaviest set) Partner Assisted Hamstring Curl (No Measure) 8×6 DB Lat Pullover (Weight) 8×8, moderate weight WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (moderate) Seated Z Press (heavy) Performance 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Seated Z Press (35s/25s) Compete 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53) Handstand Push Ups Goal Time: 8-10 Minutes Time Cap: 12 Minutes Unbroken KB Swings. Break up the overhead movements to stay fresh. Keep rest minimal overhead.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (8×4, build to heaviest set) Partner Assisted Hamstring Curl (No Measure) 8×6 DB Lat Pullover (Weight) 8×8, moderate weight WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (moderate) Seated Z Press (heavy) Performance 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Seated Z Press (35s/25s) Compete 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53) Handstand Push Ups Goal Time: 8-10 Minutes Time Cap: 12 Minutes Unbroken KB Swings. Break up the overhead movements to stay fresh. Keep rest minimal overhead.Read more