CrossFit Mile Zero – CrossFit

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Strength

Snatch

10 Rounds to establish a 1RM Snatch

* Rest 90 seconds between sets

Clean and Jerk

– 10 Rounds to establish a 1RM Clean and Jerk

* Rest 90 seconds between sets

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Walking on Water

Freedom (RX+)

11.1/14.1

10:00 Amrap

30 Double Unders

15 Power Snatch (75/55)

Independence (RX)

10:00 Amrap

30 Double Unders

15 Power Snatch (55/45)

Liberty

10:00 Amrap

30 Single Unders

14 Alternating Dumbbell Snatch

Target number of Rounds: 7+ rounds

Minimum number of Rounds before scaling: 5 rounds

Moderate to high intensity throughout. This workout is fast and the back half gets grippy.

Be aggressive with pace and keep close to unbroken sets.

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)