CrossFit Mile Zero – CrossFit

Strength

Back Squat (7 Sets on 2:30 Clock)

4×5 Build to 75%

5 @ 75%

3 @ 85%

1+ @ 95%

Front Squat (7 Sets on 2:30 Clock)

4×5 Build to 75%

5 @ 75%

3 @ 85%

1+ @ 95%

Workout

Joe Goldberg (AMRAP – Rounds and Reps)

Compete (Rx+)

EMOM 16

Power Snatches (135/85)

Cal Row

DB Box Step Ups (50/35s) (20”)

Rest

Performance (Rx)

EMOM 16

Power Snatches (95/65)

Cal Row/Bike

DB Box Step Ups (35s/25s) (20”)

Rest

Fitness

EMOM 16

Alt DB Snatch (light)

Cal Row/Bike

DB Box Step Ups

Rest

Goal: 10-20 Reps Per Minute

Score: Total Reps

Snatch weight should be at least 5 touch and go reps.

Hold on to the dumbbells for the entire minute.