CrossFit Mile Zero – CrossFit

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Strength

Snatch (Build to a 1RM Snatch (technique and control prioritized over load).)

12 Minutes

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM x 12:

Minute 1: 3 Snatch @ 70%

Minute 2: 6 Burpees

Performance

EMOM x 12:

Minute 1: 3 Snatch @ 70%

Minute 2: 6 Burpees Over the Bar

Compete

EMOM x 12:

Minute 1: 3 Snatch @ 70%

Minute 2: 6 Burpees Over the Bar
Time – Cap 12 Minutes

Extra Credit

Metcon (Checkmark)

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

Banded Good Morning – 3×15

Purpose: Posterior chain activation and spinal stability.

Tall Kneeling DB Press – 3×10

Purpose: Shoulder control and overhead stability post-snatch.

Reverse Hyper or Glute Bridge Hold – 3×0:30

Purpose: Lower back decompression and glute engagement recovery.