CrossFit Mile Zero – CrossFit

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Strength

Snatch Push Press + Snatch Balance

8x 2 Snatch Push Press + 1 Snatch Balance

* On a 1:45 Clock *

Push Press

8×2, Working up to last 2-3 Sets at 75-85%

Bench Press

8×2, Working up to last 2-3 Sets at 75-85%

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Freedom (RX’d)

For Time:

30 Snatches (135/95)

Independence

For Time:

30 Snatches (115/80)

Liberty

For Time:

30 Alternating Dumbbell Snatches (light)

Target time: 3-5 minutes

Time cap: 8 minutes

Come out with a strategy and do your best to hold to it.

This workout is about power and speed. If the load is too heavy for you to maintain good form, YOU NEED TO GO LIGHTER.

Once you set the pace, do your best to hold on.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Freedom (RX’d)

For Time:

30 Clean and Jerk (135/95)

Independence

For Time:

30 Clean and Jerk (115/80)

Liberty

For Time:

30 Dumbbell Clean and Jerks (light)

Target time: 3-5 minutes

Time cap: 8 minutes

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)