CrossFit Mile Zero – CrossFit

Strength

Push Jerk (E2MOM x 5 )

1 Push Jerk + 1 Split Jerk

Increase gradually to a clean, repeatable working weight (around 70–80%).

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 9

10 Push Jerks

40 Single-Unders

Performance

AMRAP 9

10 Push Jerks (95/65)

20-30 Double-Unders

Compete

AMRAP 9

10 Push Jerks (135/95)

30 Double-Unders
Time Cap is 9 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

2–3 Sets:

12–15 Banded Face Pulls

8–10 Single-Arm DB Z-Press (each arm)

20–30s Split Squat ISO Hold (each leg)

Goal:

Support overhead stability, pressing endurance, and split-position strength to improve jerk efficiency.