CrossFit Mile Zero – CrossFit

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Strength

Snatch (EMOM x 10
1 Power Snatch + 1 Hang Squat Snatch)

• Aim for 70–80% of 1RM snatch.

• Focus = bar path, fast turnover, strong bottom position.

WOD

Metcon (Time)

Fitness

For Time (cap 10 min):

30–20–10

Wall Balls

DB Lunges

Performance

For Time (cap 10 min):

30–20–10

Wall Balls (14/10)

DB Lunges (35s/25s)

Competition

For Time (cap 10 min):

30–20–10

Wall Balls (20/14)

DB Lunges (50s/35s)
Time Cap: 10 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Focus: Overhead stability, hip mobility, single-leg strength

Overhead Squat Hold (pause bottom, PVC/bar) – 3×0:20

Bulgarian Split Squat w/ Front Rack Hold – 3×8/side

Banded Lat Stretch w/ Side Bend – 2×0:30/side