CrossFit Mile Zero – CrossFit
Strength
Snatch (10×1, Work to a Heavy Single)
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Freedom (RX’d)
15:00 Amrap
9 Deadlifts (155/100)
12 Hand Release Push Ups
15 Box Jumps (24/20)
(KG conv 70/45)
Independence
15:00 Amrap
9 Deadlifts (135/95)
12 Hand release Push Ups
15 Box Jumps (20/16)
(KG conv 61/43)
Liberty
15:00 Amrap
9 Kettlebell Sumo Deadlifts (light)
12 Bar Push Ups
15 Box Step Ups (20/16)
Target number of Rounds: 9+ rounds
Minimum number of Rounds before scaling: 6 rounds
Deadlift should be roughly 50% of 1 RM or lighter.
Try to keep box jumps under 1 minute.
Rounds should be completed in a maximum of 2 minutes!
Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose