CrossFit Mile Zero – CrossFit

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Strength/Accessory

Power Snatch

Every 1:30 for 8 rounds:

2 Power Snatches between 60-75% of 1RM

* Can drop the bar and reset between reps

* Can build across sets, but should not exceed 75% of 1RM

Workout

Rufus (Time)

Freedom (RX+)

5 Rounds

50 Double Unders

5 Power Snatches (135/95)

Independence (RX)

5 Rounds

50 Double Unders

5 Power Snatches (95/65)

Liberty

5 Rounds

50 Single Unders

10 Alternating Dumbbell Snatch (light)

Target time: 5-7 minutes

Time cap: 10 minutes

Cooldown/Mobility

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