CrossFit Mile Zero – CrossFit

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Strength

Snatch

10 Sets of 1 Squat Snatch @ 75% of 1RM Snatch

* Complete 1 rep every 90 Seconds *

Power Snatch

10 Sets of 1 Power Snatch @ 75% of 1RM Power Snatch

* Complete 1 rep every 90 Seconds *

Workout

Workout (AMRAP – Rounds and Reps)

Marty McFly & Doc

Freedom (RX+)

12:00 AMRAP

8 Single Arm Dumbbell Snatches (50/35) (Right Arm)

8 Single Arm Overhead Lunges(50/35) (Right Arm)

8 Single Arm Dumbbell Snatches (50/35) (Left Arm)

8 Single Arm Overhead Lunges(50/35) (Left Arm)

50 Double Unders (Or 25 Crossovers)

Independence (RX)

12:00 AMRAP

8 Single Arm Dumbbell Snatches (35/25) (Right Arm)

8 Single Arm Overhead Lunges (35/25) (Right Arm)

8 Single Arm Dumbbell Snatches (35/25) (Left Arm)

8 Single Arm Overhead Lunges (35/25) (Left Arm)

35 Double Unders (Or 20 Crossovers)

Liberty

12:00 AMRAP

8 Single Arm Hang Cleans (light) (Right Arm)

8 Front Rack Walking Lunge Steps (light)

8 Single Arm Hang Cleans (light) (Left Arm)

8 Front Rack Walking Lunge Steps (light)

50 Single Unders

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 3.5 rounds

Moderate to steady pacing throughout. Aiming for unbroken sets on the jump rope.

If you want a challenge move to crossovers, but be prepared to scale reps or move on if it’s too much of a struggle.

Looking for 1 round roughly every 2:30.

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back