CrossFit Mile Zero – CrossFit
Strength
Snatch (E2MOM x 6
1 Hang Squat Snatch + 2 OHS
)
WOD
Metcon (Time)
Fitness
5 Rounds for Total Time
6 Power Snatches
50 Single Unders
rest 1:00 after each round
Performance
5 Rounds for Total Time
6 Power Snatches 115/75
30-40 Double Unders
rest 1:00 after each round
Competition
5 Rounds for Total Time
6 Power Snatches 155/105
40 Double Unders
rest 1:00 after each round
Time Cap: 12 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Overhead Squat Hold (pause in bottom, PVC/bar) – 3×0:20
Tall Snatch Pulls (light bar/BB) – 3×5
Banded Lat Stretch + Side Bend – 2×0:30/side