CrossFit Mile Zero – CrossFit

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Strength

3 Position Snatch (5 sets @60-70% of 1RM Snatch (E1:30))

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

Overhead Squat (3×1 @ 90% of 1RM Snatch)

Workout

Metcon (AMRAP – Rounds and Reps)

“Key Lime Pie”

Freedom (RX+)

10:00 Amrap

10 Kettlebell Swings (53/35)

10 Box Jumps (24″/20″)

Independence (RX)

10:00 Amrap

10 Kettlebell Swings (35/25)

10 Box Jumps (24″/20″)

Liberty

10:00 Amrap

10 Russian Kettlebell Swings (light)

10 Box Step Ups (20″/16″)

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5.5 rounds

KB Swings Unbroken Throughout

Box Jumps/Step Ups done in 45 Seconds or less

Steady Pacing, don’t come out hot

Cooldown

Metcon (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)