CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
Teams of 3 – For Time (Cap 20 min)
60 Power Snatches
10 Zombie Rope Climbs
40 Power Snatches
8 Zombie Rope Climbs
20 Power Snatches
6 Zombie Rope Climbs
Performance
Teams of 3 – For Time (Cap 20 min)
60 Power Snatches (65/45#)
10 Rope Climbs
40 Power Snatches (75/55#)
8 Rope Climbs
20 Power Snatches (95/65#)
6 Rope Climbs
Compete
Teams of 3 – For Time (Cap 20 min)
60 Power Snatches (95/65#)
10 Rope Climbs
40 Power Snatches (115/75#)
8 Rope Climbs
20 Power Snatches (135/95#)
6 Rope Climbs
20 minute time cap
Hang Snatch (Hang Snatch)
At the 20 minute mark you have 10 minutes to establish a 1 RM Hang Snatch
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Posterior Chain & Core Stability
Band-Resisted Good Mornings – 3×15
Glutes and spinal stabilizers
Heel-Elevated Glute Bridges – 3×12
Target glutes and reduce quad dominance
Stability Ball “Stir the Pot” – 3 sets x :20
Anti-rotation + midline endurance