CrossFit Mile Zero – CrossFit
Strength
Push Jerk
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)
– Rest 60-90 seconds between sets –
Workout (AMRAP – Rounds and Reps)
Kristoff and Sven
Freedom (RX+)
16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 GHD’s (Or Stick Sit ups)
16 Box Jump Overs (20)
Independence (RX)
16:00 Amrap
16 Alternating Dumbbell Snatch (35/25)
12 V Ups
12 Box Jump Overs (20)
Liberty
16:00 Amrap
16 Kettlebell Swings (eye level)
16 Sit Ups
16 Box Step Ups (20)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 rounds
Find a pace you can hold throughout. Don’t get to a spot where you need excessive rest.
Transitions should be quick, 5-10 seconds.
Dig in and hold on.
Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)