CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×2, work to what you can handle staying tall and punching through.) WOD Fitness Buy In: 150 Single Unders 3 Rounds 16 Alternating DB Snatches 12 Alternating Lunges Buy In: 150 Single Unders Performance For Time Buy In: 100 Double Unders 3 Rounds 20 Alternating DB Snatches (35/25) 20 Alternating Lunges Cash Out: 100 Double Unders Compete Buy In: 150 Double Unders 3 Rounds 15 Power Snatches (75/55) 20 Alternating Lunges Buy In: 150 Double Unders Goal Time: Under 10 Minutes Time Cap: 12 Minutes Don’t spend more than 2 minutes on any segment. Keep the rounds quick. Choose weights/reps that let you move!Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×2, work to what you can handle staying tall and punching through.) WOD Fitness Buy In: 150 Single Unders 3 Rounds 16 Alternating DB Snatches 12 Alternating Lunges Buy In: 150 Single Unders Performance For Time Buy In: 100 Double Unders 3 Rounds 20 Alternating DB Snatches (35/25) 20 Alternating Lunges Cash Out: 100 Double Unders Compete Buy In: 150 Double Unders 3 Rounds 15 Power Snatches (75/55) 20 Alternating Lunges Buy In: 150 Double Unders Goal Time: Under 10 Minutes Time Cap: 12 Minutes Don’t spend more than 2 minutes on any segment. Keep the rounds quick. Choose weights/reps that let you move!Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×2, work to what you can handle staying tall and punching through.) WOD Fitness Buy In: 150 Single Unders 3 Rounds 16 Alternating DB Snatches 12 Alternating Lunges Buy In: 150 Single Unders Performance For Time Buy In: 100 Double Unders 3 Rounds 20 Alternating DB Snatches (35/25) 20 Alternating Lunges Cash Out: 100 Double Unders Compete Buy In: 150 Double Unders 3 Rounds 15 Power Snatches (75/55) 20 Alternating Lunges Buy In: 150 Double Unders Goal Time: Under 10 Minutes Time Cap: 12 Minutes Don’t spend more than 2 minutes on any segment. Keep the rounds quick. Choose weights/reps that let you move!Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×2, work to what you can handle staying tall and punching through.) WOD Fitness Buy In: 150 Single Unders 3 Rounds 16 Alternating DB Snatches 12 Alternating Lunges Buy In: 150 Single Unders Performance For Time Buy In: 100 Double Unders 3 Rounds 20 Alternating DB Snatches (35/25) 20 Alternating Lunges Cash Out: 100 Double Unders Compete Buy In: 150 Double Unders 3 Rounds 15 Power Snatches (75/55) 20 Alternating Lunges Buy In: 150 Double Unders Goal Time: Under 10 Minutes Time Cap: 12 Minutes Don’t spend more than 2 minutes on any segment. Keep the rounds quick. Choose weights/reps that let you move!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift 8×3, build to a heavy triple Push-ups (8×5-8 reps. Use your hardest variation .Horizontal, Push Ups, Ring Push Ups ) WOD Metcon (AMRAP – Reps) Fitness Every 1:30 for 8 Rounds 15 Russian KB Swings Max Calories on Row/Ski :30 Rest between Rounds Performance Every 1:30 for 8 Rounds 15 Russian KB Swings (53/35) Max Calories on Row/Ski :30 Rest between Rounds Compete Every 1:30 for 8 Rounds 15 Russian KB Swings (70/53) Max Calories on Row/Ski :30 Rest between Rounds Goal: 100+ Calories Aim for unbroken KB Swings. Quick transition to the Erg to maximize calories. 12-13 calories per round needed.Read more