CrossFit Mile Zero – CrossFit
Strength
Snatch
Build to a Heavy Single over 8 Rounds
* Rest 90 seconds between sets *
Power Snatch
Build to a Heavy Single over 8 Rounds
* Rest 90 seconds between sets *
Workout (AMRAP – Rounds and Reps)
Quantumania
Freedom (RX+)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (55/40)
8 Wall Balls (20/14)
Independence (RX)
14:00 AMRAP
4 Burpees to 6 inch target
6 Alternating Dumbbell Snatch (35/25)
8 Wall Balls (14/10)
Liberty
14:00 AMRAP
4 Up Downs
6 Alternating Dumbbell Cleans (light)
8 Wall Ball Thrusters (light)
Target number of Rounds: 10+ Rounds
Minimum number of Rounds before scaling: 7 Rounds
Establish your pace in the first 1-2 Rounds.
This workout is all about the transitions. Keep them short as the rounds go on.
It’s a burner, find your happy place and stay there.
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)