CrossFit Mile Zero – CrossFit
Strength
3 Position Snatch
Hip, Knee, Floor
8x(1+1+1), Work to a weight just above what you intend to use for the workout.
*Rest on a 1:30 Clock*
Workout
Mobility
Workout (Time)
Pub Sub
Independence (RX)
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch (135/95)
Liberty
50-40-30-20-10
Single Unders
10-8-6-4-2
Dumbbell Snatch (moderate)
Target time: 6-7 minutes
Time cap: 10 minutes
It’s going to be grippy, use the time between movements to shake out your arms.
The weight on the snatch is heavy. Make sure to set up and brace for every rep.
This is a fast one, do your best to keep the rest minimal.
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back