CrossFit Mile Zero – CrossFit

Strength

Complex: Snatch Pull + Hang Power Snatch (8 x (1+1))

Workout

Metcon (AMRAP – Reps)

Compete (Rx+)

AMRAP 16

4-8-12-16-20…etc

Power Snatch (135/95)

400m Run

Performance (Rx)

4-8-12-16-20…etc

Power Snatch (95/65)

400m Run or 500m Row or 1000m Bike

Fitness

4-8-12-16-20…etc

Power Clean (light)

300m Run or 400m Row or 800m Bike

Goal: Finish the round of 20

Score: Total reps of power snatches

Weight should be 60% or less of 1RM.

Use the cardio as your “rest” to breathe and attack the snatches hard.