CrossFit Mile Zero – CrossFit

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Strength

Snatch

3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch

* Rest 90 seconds between sets

Power Snatch

3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch

* Rest 90 seconds between sets

Workout

Diane Bailey (Time)

Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)
This is an official Mayhem Benchmark workout, so get after it!

Freedom (RX+)

21-15-9

Deadlift (275/185)

Strict Handstand Push Ups

Target time: 5-7 minutes

Time cap: 10 minutes

Moderate to fast pacing throughout.

Strategically break up the handstand push ups to avoid fatigue. Be smart EARLY!

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

Scaled Diane (Time)

21-15-9

Deadlifts, Up to 155#/225#

Box Push-Ups

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)