CrossFit Mile Zero – CrossFit

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Strength

Metcon (Weight)

E2MOM x 6:

1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat @ 65–70%

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM x 15

6/5 Cal Bike + Max DB STO

15 AbMat Sit Ups

10 Alt DB Snatches

Performance

EMOM x 15

8/6 Cal Bike + Max DB STO (35s/25s)

10 GHD Sit-Ups

10 Alt DB Snatches (50/35)

Compete

EMOM x 15

8/6 Cal Bike + Max DB STO (50s/35s)

15 GHD Sit-Ups

10 Alt DB Snatches (70/50)
Time – Cap 15 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional, Not in Class Time)

3 Rounds:

15 Banded Good Mornings

10 DB Lateral Raises

20 Weighted Sit-Ups (25/15 plate)

Goal: Reinforce shoulder endurance and trunk stability following heavy snatch and midline volume.