CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Snatch
Power Snatch 8×3
Every 2 minutes for 8 Rounds:
3 Power Snatch
*Use a weight that can be cycled smoothly for 3 Touch and Go reps.
Workout
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Freedom (RX+)
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
Independence (RX)
10:00 AMRAP
30 Double Unders
15 Power Snatch (55/45)
Liberty
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)