CrossFit Mile Zero – CrossFit
Coaches Notes
IMPORTANT UPDATE:
In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the link below:
STRENGTH
Pause Bench Press (2 Pause Bench Press x 5 sets @70% of 1RM)
*2-3 second pause at the bottom*
* Rest as needed between sets *
Box Jump (3 High Box Jumps x 5 sets @ 6-8” below max height )
Partner WOD
Metcon (1 Rounds for time)
12 Squat Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Squat Snatch (135/95)
@10:00
8 Squat Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Squat Snatch (155/105)
Accessory
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)