CrossFit Mile Zero – CrossFit
Hang Power Snatch + Power Snatch
8×1+1, finishing at a light to moderate weight (60-70%)
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
“Jack”
Freedom (RX’d)
20:00 AMRAP
10 Push Press (115/85)
10 KettleBell Swings (53/35)
10 Box Jumps (24/20)
Independence
20:00 AMRAP
10 Push Press (95/65)
10 Kettlebell Swings (35/25)
10 Box Jumps (20/16)
Liberty
20:00 AMRAP
10 Dumbbell Push Press (light)
10 Russian Kettlebell Swings (light)
10 Box Step Ups (20/16)
Target number of Rounds: 12+
Minimum number of Rounds before scaling: 8
Start off conservatively and pick up the pace if able as you move through.
Aim for one round roughly every 1:30-1:45.
Open Athletes, change the overhead to light horizontal (push ups, bench), swings to russian, and low step ups (20/16)
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)