CrossFit Mile Zero – CrossFit

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Strength/Accessory

Power Snatch

10×2. Build to a Moderate to Heavy Weight. 60-80%

*Complete on a 1:30 Clock

Workout

Meredith Blake (Time)

Freedom (RX+)

21-15-9

Burpee Box Overs (24/20)

42-30-18

Alternating DB Snatch (35/25)

Independence (RX)

21-15-9

Burpee Box Overs (24/20)

42-30-18

Alternating DB Snatch (25/15)

Liberty

21-15-9

Up Down to Step Up

30-24-18

Alternating DB Snatch (light)

Target time: 8-12 minutes

Time cap: 15 minutes

Don’t come out the gates too hot. The first round is nearly half the workout.

Steady yourself on your DB Snatches. Keep your chest tall throughout.

If you have it on the last round, send it.

Cooldown/Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)