CrossFit Mile Zero – CrossFit
Strength
Snatch + Overhead Squat
1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets
* Complete a set every 1:30 *
Snatch Balance (3 Snatch Balance x 3 sets (80% of 1RM))
Workout
Metcon (Time)
Freedom (RX+)
Every 3:00 (5 sets)
100m Run
20 Wall Balls (20/14)(11ft/10ft)
6 Alternating Dumbbell Squat Snatch (50/35)
100m Run
Independence
Every 3:00 (5 sets)
100m Run
20 Wall Balls (20/14)(10ft/9ft)
6 Alternating Dumbbell Power Snatch (50/35)
100m Run
Liberty
Every 3:00 (5 sets)
100m Run
20 Wall Balls Thrusters (light)
8 Alternating Dumbbell Power Snatch (light)
100m Run
Target time each set: 1:30-1:50
Time cap each set: 2 minutes
Moderate Pace Run
Wallballs Unbroken
Challenging DB Snatches, Scale Weight!
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)