CrossFit Mile Zero – CrossFit
Strength/Accessory
Snatch
10×2 Power/Squat Snatch at 60-75% of 1RM Snatch
* Complete a set every 90 seconds *
Workout
Workout (Time)
Trick or Treat
Freedom (RX+)
6 Rounds
10 Toes to Bar
5/5 Hang DB Snatch (55/35)
40 Double Unders
Independence (RX)
6 Rounds
8 Toes to Bar
5/5 Hang DB Snatch (35/25)
30 Double Unders
Liberty
6 Rounds
10 Hanging Knee Raises
5/5 Hang Dumbbell Clean and Jerks (light)
45 Single Unders
Target time: 8-10 minutes
Time cap: 12 minutes
This is a higher intensity workout, come out with a strong pace that you can maintain.
It gets grippy in the later rounds, Take short rests on the toes to bar to avoid forearm burnout.
Mobility
Mobility (Checkmark)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)