CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Snatch Push Press + Overhead Squat

2 Snatch Push Press + 1 Overhead Squat:

– 7 Sets on a 2:00 Clock

Workout (2 Rounds for time)

Polar Bear

Freedom (RX+)

3 rounds

10 Front Squats (95/65)

10 Toes to Bar

10 Burpee Over Bar

-rest until minute 7:00-

30 Burpee Over Bar

30 Toes to Bar

30 Front Squats (95/65)

Independence (RX)

3 rounds

10 Front Squats (75/55)

10 Knees to Elbows

10 Burpee Over Bar

-rest until minute 7:00-

For Time:

30 Burpee Over Bar

30 Knees to Elbows

30 Front Squats (75/55)

Liberty

3 rounds

10 Dumbbell Front Squats (light)

10 Alt V- Ups

10 Up Downs

-rest until minute 7:00-

For Time:

30 Up Downs

30 Alt V-Ups

30 Dumbbell Front Squats (light)

Target time each set: 4-5 Minutes

Time cap each set: 6 minutes

Quick Transitions between movements.

Toes to Bar in first workout in 1-2 sets. For the second workout, think fast 5s.

Aim for similar times between WOD 1 and WOD 2.

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)