CrossFit Mile Zero – CrossFit

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Strength

Hip Snatch + Snatch

8x(1+1). Work up to a light to moderate weight. Use this as an opportunity to warm up for the WOD

*Rest on a 1:30 clock*

Workout

Workout (Time)

Bumblebee

Freedom (RX+)

For Time

100 Power Snatch (75/55)

*Every 2 minutes, including 0:00, complete 15 Air Squats

Independence (RX)

For Time

100 Power Snatch (65/45)

Every 2 minutes, including 0:00, complete 12 Air Squats

Liberty

For Time

100 Dumbbell Snatch (light)

*Every 2 minutes, including 0:00, complete 10 Air Squats

Target time: sub 10 minutes

Time cap: 14 minutes

This is the first day reintroducing RX+, if you time cap the workout, reevaluate which workout track you should be following!

This workout is fast, but don’t let it get sloppy. Set up and execute each and every lift.

The goal is 20 reps per 2:00 interval.

Mobility

Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)