CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar 20 Cleans (155/105) Goal Time: 8-10 Minutes Time Cap: 12 Minute Cap Run in 2:00 or less. Burpees in 3:00 or less. Be ready to dig deep during the cleans. Don’t sacrifice form for intensity.Read more

CrossFit Mile Zero – CrossFit Strength DB Bench (6×8, build to heaviest set) Banded Hamstring Curls (No Measure) 6×8 Banded Y Raises (No Measure) 6×8 WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches (light) or 10 Alternating DB Snatches (light)s Goal: 6+ Rounds This is a repeat workout, shoot for a PR. Reps and weights are light enough that you NEED TO MOVE. This is mental, keep moving.Read more

CrossFit Mile Zero – CrossFit Strength DB Bench (6×8, build to heaviest set) Banded Hamstring Curls (No Measure) 6×8 Banded Y Raises (No Measure) 6×8 WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches (light) or 10 Alternating DB Snatches (light)s Goal: 6+ Rounds This is a repeat workout, shoot for a PR. Reps and weights are light enough that you NEED TO MOVE. This is mental, keep moving.Read more

CrossFit Mile Zero – CrossFit Strength DB Bench (6×8, build to heaviest set) Banded Hamstring Curls (No Measure) 6×8 Banded Y Raises (No Measure) 6×8 WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches (light) or 10 Alternating DB Snatches (light)s Goal: 6+ Rounds This is a repeat workout, shoot for a PR. Reps and weights are light enough that you NEED TO MOVE. This is mental, keep moving.Read more

CrossFit Mile Zero – CrossFit Strength DB Bench (6×8, build to heaviest set) Banded Hamstring Curls (No Measure) 6×8 Banded Y Raises (No Measure) 6×8 WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches (light) or 10 Alternating DB Snatches (light)s Goal: 6+ Rounds This is a repeat workout, shoot for a PR. Reps and weights are light enough that you NEED TO MOVE. This is mental, keep moving.Read more