CrossFit Mile Zero – CrossFit

Strength

Snatch Deadlift + Snatch Pull + Power Snatch

10 x (1+1+1)

Stay light and work on technique. Our focus today is maintaining a good bar path through the pull. and MAKING CONTACT with the bar at the hip.

Workout

Hermione Granger (Time)

Freedom (Rx+)

For Time:

1000m Row or 800m Run

then

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

Box Jump Overs (24/20)

Independence (Rx)

For Time

800m Row or 600m Run

then

10-9-8-7-6-5-4-3-2-1

Deadlifts (185/125)

Box Jump/Step Overs (24/20)

Liberty

For Time

600m Row or 400m Run

then

10-9-8-7-6-5-4-3-2-1

Deadlifts (light)

Box Step Ups

Goal: 10-12 Minutes

Cap: 15 Minutes

Moderate pace through the row or run.

Pick a deadlift weight you can maintain 2 sets through the first few rounds.

Shake out your legs before you start box jumps. When in doubt, step.