CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

5 Rounds

400m Run

20 AbMat Sit-Ups

5 Power Snatch

Performance

5 Rounds

600m Run

10 GHD Sit-Ups

5 Power Snatch (95/65)

Competition

5 Rounds

600m Run

20 GHD Sit-Ups

5 Power Snatch (155/105)
Time Cap is 30 mins

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Snatch Grip RDL – 3 x 8

Banded Overhead Y-T Raises – 3 x 12

GHD Hip Extensions or Reverse Hypers – 3 x 15

Goal:

Reinforce posterior-chain strength, shoulder stability, and trunk endurance to support consistent snatch mechanics and high-volume midline work.