CrossFit Mile Zero – CrossFit

Strength

Snatch (10 Minutes to Build to a Moderate Power Snatch)

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 12

2, 4, 6, 8, 10… Power Snatch

10 DB Lunges

Performance

AMRAP 12

2, 4, 6, 8, 10… Power Snatch (95/65)

10 DB Lunges (35s/25s)

Competition

AMRAP 12

2, 4, 6, 8, 10… Power Snatch (135/95)

10 DB Lunges (50s/35s)
Time Cap is 12 minutes

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Snatch Pulls – 3 x 3 @ 90% of today’s top weight

Front Rack Step-Ups – 3 x 8/leg

Banded External Rotations – 3 x 15

Purpose:

Reinforce bar path mechanics and unilateral leg strength to support future Olympic cycling days.