CrossFit Mile Zero – CrossFit
Strength
Snatch (E2MOM x 5
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat)
5 working sets, building to moderate load (60 ~75%)
WOD
Metcon (Checkmark)
Fitness
EMOM x 12
3 Snatches @ 70%
20 Single Unders
Performance
EMOM x 12
3 Snatches @ 70%
15-20 Double Unders
Compete
EMOM x 12
3 Snatches @ 70%
20 Double Unders
Time Cap: 12 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Cossack Squats – 3×8/side
PVC Overhead Squat w/ 3s Pause – 3×6
Banded T-Spine Rotations – 2×10/side
Purpose: reinforce snatch mobility, hip stability, and thoracic rotation.