CrossFit Mile Zero – CrossFit Strength Complex: Snatch Pull + Hang Power Snatch (8 x (1+1)) Workout Metcon (AMRAP – Reps) Compete (Rx+) AMRAP 16 4-8-12-16-20…etc Power Snatch (135/95) 400m Run Performance (Rx) 4-8-12-16-20…etc Power Snatch (95/65) 400m Run or 500m Row or 1000m Bike Fitness 4-8-12-16-20…etc Power Clean (light) 300m Run or 400m Row or 800m Bike Goal: Finish the round of 20 Score: Total reps of power snatches Weight should be 60% or less of 1RM. Use the cardio as your “rest” to breathe and attack the snatches hard.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on 2:30) 4×6 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Front Squat (7 Sets on 2:30) 4×6 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Workout Metcon (Time) Compete (Rx+) For Time 2000m Row 40 Box Jumps (24/20) 30 Alt DB Lunges (50/35) Performance (Rx) For Time 1500m Row 40 Box Jumps/Step Ups (24/20) 30 Alt DB Lunges (35/25) Fitness For TIme 1000m Row 40 Box Step Ups 30 Alt Lunges Goal: 11-13 Minutes Cap: 15 Minutes Moderate pace through the row. Shake out your legs before jumping on the box. Hold the dumbbell however you would like.Read more

CrossFit Mile Zero – CrossFit Workout WOD (Checkmark) Compete (Rx+) EMOM 36 15/12 Cal Row 12 Burpees Over the Rower 12/10 Cal Bike 16 Wallballs (20/14) Performance (Rx) EMOM 36 12/10 Cal Row 10 Burpees Over the Rower 10/8 Cal Bike 16 Wallballs (14/10) Fitness EMOM 36 10/8 Cal Row 10 Burpees 8/6 Cal Bike 12 Wallballs (light)Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes for 5 Rounds Dual DB Overhead Tricep Ext x 10 DB Front Raise x 12 Rear Delt Fly x 15 Workout Metcon (Time) Compete (Rx+) 5 Rounds for Time 15 Strict HSPU 12 Deadlift (225/155) 9 Strict Pull Up Performance (Rx) 5 Rounds for Time 15 HSPU 12 Deadlift (185/125) 9 Pull Ups Fitness 5 Rounds for Time 15 DB S2OH 12 Deadlift (light) 9 Horizontal Rows Goal: 10-12 Minutes Cap: 15 Minutes HSPU in 3 sets or less. Deadlifts and pull ups in 2 sets or unbroken. Deadlift weight should be 60% or less of 1RM.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift 4×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% *Complete on a 2:30 Clock WOD Metcon (AMRAP – Rounds and Reps) Compete (Rx+) 3 Sets AMRAP 4 5 Wall Walks 10 Air Squats 15 GHD Situps 2:00 Rest Performance (Rx) 3 Sets AMRAP 4 3 Wall Walks 10 Air Squats 15 V-Ups 2:00 Rest Fitness (Scaled) 3 Sets AMRAP 4 5 Inchworms 10 Air Squats 15 Abmat Situps 2:00 Rest Goal: 3+ Rounds Per Amrap Looking for consistent efforts and scores across the board. Use squats and v-ups as the time to control your breathing so you can attack the wall walks hard. Score is total rounds.Read more