CrossFit Mile Zero – CrossFit

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Strength

Power Snatch

10×1, Last 3 sets of 1 85-90% of 1RM Snatch

* Rest 90 seconds between sets *

Snatch

10×1, Last 3 sets of 1 @ 85-90% of 1RM Snatch

* Rest 90 seconds between sets *

Workout

Workout (Time)

Jaguar

Freedom (RX+)

For time:

60 Wall Balls (20/14)

30 Power Cleans (135/95)

60 Wall Balls (20/14)

Independence (RX)

60 Wall Balls (14/10)

30 Power Cleans (115/80)

60 Wall Balls (14/10)

Liberty

40 Wall Balls Thrusters (light)

20 Dumbbell Power Cleans (light)

40 Wall Balls (light)

Target time: 6:30-8 minutes

Time cap: 10 minutes

Start off smooth and steady.

Break first set of wallballs up to stay fresh for the power cleans.

Slow down and set up for the cleans. It’s a moderate to heavy load, don’t break form.

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)