CrossFit Mile Zero – CrossFit
Strength
Snatch
8×2 Snatch, Last 3 Sets @ 80% of 1RM Snatch
* Rest 90 seconds between sets *
Power Snatch
8×2 Power Snatch, Last 3 sets @ 80% of 1RM Power Snatch
* Rest 90 seconds between sets *
Workout (Time)
Mahi-Mahi
Freedom (RX+)
5 rounds
12/10 Calorie Bike or 200m Run
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
Independence (RX)
5 rounds
10/8 Calorie Bike or 150m Run
10 Toes to Bar
-into-
75 Dumbbell Snatch (35/25)
Liberty
5 rounds
8/7 Calorie Bike or 150m Run
10 Hanging Knee Raises
-into-
50 Dumbbell Snatch (light)
Target time: 12-14 minutes
Time cap: 18 minutes
Set your pace in Round 1/5 and hold on.
Make breaks purposeful, especially on Toes to Bar.
When you get into the DB Snatches, dig deep. Try not to stop until you’re finished.
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)