CrossFit Mile Zero – CrossFit
Strength
DB Split Jerk (7×3/3. Light to moderate weight, fast reps.)
DB RDL (Weight)
7×6, moderate to heavy weight.
WOD
Metcon (Time)
Fitness
10-9-8-7-6-5-4-3-2-1 Z Press
1-2-3-4-5-6-7-8-9-10 Russian KB Swings
Performance
10-9-8-7-6-5-4-3-2-1 Z Press (35s/25s)
1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53)
Compete
10-9-8-7-6-5-4-3-2-1 Handstand Push Ups
1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53)
Goal: 8-10 Minutes
Cap 12 Minutes
Overhead work in 1-2 sets.
Unbroken swings.
If you’re doing z-press, challenge your weight selection.