CrossFit Mile Zero – CrossFit
Strength/Accessory
Snatch + Overhead Squat
2 Squat Snatch + 1 Overhead Squat x 10 sets, Last 5 at 70%
* Complete a set every 1:30 *
Workout
Workout (5 Rounds for time)
“Bueller..? Bueller..? Bueller..?”
Freedom (RX+)
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches (2×50/35)
Independence (RX)
Every 3:00 (5 sets)
45 Double Unders
10 Double Dumbbell Snatches (2×35/25)
Liberty
Every 3:00 (5 sets)
50 Single Unders
8 Double Dumbbell Clean and Jerks (light)
Target time each set: 1:00-1:15
Time cap each set: 1:30
Try to keep your heart rate down so you can get right into the snatches.
We’re looking for consistent sets throughout.
Drop the hips and use your legs as much as you can on the db snatches. Save your shoulders!
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose