CrossFit Mile Zero – CrossFit
Strength/Accessory
3-Position Power Snatch + Overhead Squat (Weight)
10 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Finishing up at 60-70% of 1RM Snatch
Complete a set every 1:30
Hold on to the bar until all 3 reps are complete
Workout
Workout (2 Rounds for reps)
Honey BBQ
Freedom (RX+)
4:00 AMRAP
10 Power Snatch (135/95)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (135/95) in the remaining time
** Scoring: for part one, each 100m = 1 rep **
Independence (RX)
4:00 AMRAP
10 Power Snatch (115/80)
Max distance run in remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (115/80) in remaining time
Liberty
4:00 AMRAP
10 Power Cleans (light)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
300m Run
Max Rep Cleans (light) in the remaining time
Target Scores:
Set 1:
Target Distance: 600+ meters
Minimum Distance before scaling: 400 meters
Set 2:
Target number of Reps: 20+ Reps
Minimum number of Reps before scaling: 15 Reps
The snatch weight should be light enough that you can attack the first 10 reps with quick, clean reps.
The weight is moderate/moderately heavy, set up and execute. Don’t let speed get you sloppy.
Hit the first WOD hard, recover, and pace the run for enough time on AMRAP number 2.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose