CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
Tony Stark (AMRAP – Reps)
Freedom (RX’d)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
* Scoring: every 5 feet of the lunge = 1 rep
(KG conv: 22.5/15 DB)
Independence
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (35/25) (right arm)
12 Toes to bar
50ft Overhead Dumbbell Walking Lunge (35/25) (left arm)
12 Burpee over Dumbbell
12 Dumbbell Snatch (35/25)
(KG conv: 15/10 DB)
Liberty
15:00 AMRAP
50ft Dumbbell Walking Lunge (light)
10 Hanging Knee Raises
50ft Dumbbell Walking Lunge (light)
10 Up Downs
10 Dumbbell Snatch (light)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch