CrossFit Mile Zero – CrossFit

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Strength

Snatch (EMOM x 10
1 Power Snatch )

• Aim for 70–80% of 1RM snatch.

• Focus = bar path, fast turnover, strong bottom position.

WOD

Metcon (Time)

Fitness

For Time (cap 12 min):

4 Rds

20 DB Snatch

10 DB Box Step Overs

Performance

For Time (cap 12 min):

4 Rds

20 DB Snatch 35/25

10 DB Box Step Overs (35s/25s)(20/16)

Competition

For Time (cap 12 min):

4 Rds

20 DB Snatch 50/35

10 DB Box Step Overs (50s/35s)(24/20)
Time Cap: 12 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Focus: Overhead stability, hip mobility, single-leg strength

Overhead Squat Hold (pause bottom, PVC/bar) – 3×0:20

Bulgarian Split Squat w/ Front Rack Hold – 3×8/side

Banded Lat Stretch w/ Side Bend – 2×0:30/side