CrossFit Mile Zero – CrossFit

Strength

Snatch (EMOM x 3:
3 High Hang Snatch @ ~50%

EMOM x 3:
2 Low Hang Snatch @ ~60%

EMOM x 3:
1 Snatch @ 65–75%
)

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

3 Sets:

10 Snatch Grip Romanian Deadlifts (light, controlled)

12 Banded Face Pulls

30s Overhead Plate Hold (light, active shoulders)

Purpose:

Reinforce posterior chain strength, shoulder stability, and overhead endurance following high-speed snatch work.