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.