CrossFit Mile Zero – CrossFit

Strength

Hang Power Snatch + Power Snatch (8x(1+1). Use the complex as a primer for today’s workout.)

Squat Rocks (No Measure)

WOD

Fitness

300m Run

15 Hang Power Snatches

300m Run

10 Hang Power Snatches

300m Run

5 Power Snatches

Performance

400m Run

15 Power Snatches (75/55)

400m Run

10 Power Snatches (95/65)

400m Run

5 Power Snatches (115/75)

Compete

500m Run

15 Power Snatches (95/65)

500m Run

10 Power Snatches (115/75)

500m Run

5 Power Snatches (135/95)

Goal Time: 10-12 Minutes

Time Cap: 15 Minutes

Run is moderately fast.

Power Snatches should be a weight where you can hit sets vs singles.

Buckle up for the last set of 5. You’re fatigued and it’s heavy. Brace for each rep!