CrossFit Mile Zero – CrossFit

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Strength

Hip Snatch + Hang Power Snatch (10x(1+2). Working on extension and speed under the bar. Lighter to moderate weight.)

WOD

Metcon (Time)

Fitness

5-4-3-2-1

Up Downs

Hang Power Snatches

150m Run

Performance

5-4-3-2-1

Burpees over Bar

Hang Power Snatches (95/65)

200m Run

Compete

5-4-3-2-1

Burpees over Bar

Hang Power Snatches (135/95)

200m Run

Goal:7-11 Minutes

Cap: 12 Minutes

Keep the rest to a minimum during transitions.

Active shoulders while pushing the barbell overhead.

Slow your run down as needed to be fresh coming inside.