CrossFit Mile Zero – CrossFit

Strength

Hang Power Snatch + Power Snatch (10x(1+1))

Build to a weight slightly heavier than you intend to use for the workout.

WOD

Metcon (Time)

Fitness

5 Rounds for Time

200/150m Row

5 Power Snatches

Performance

5 Rounds for Time

250/200m Row

5 Power Snatches (95/65)

Compete

5 Rounds for Time

300/250m Row

5 Power Snatches (135/95)

Goal: 10-12 Minutes

Cap: 15 Minutes

Push the pace on the rower. 80 seconds or less.

Choose a weight that allows touch and go reps or fast singles.

Adjust the weight on the barbell to what makes sense for you. 5/5 Alt DB Snatch if needed.