Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Rounds

10 Step Ups

10 Snatch Grip Deadlifts

5 Burpees

MOVEMENT/MOBILITY –

*grab PVC

8 PVC passthroughs

4 PVC shoulder press w/ active hold at top

4 PVC close grip overhead squats

4 PVC sotts press in front squat

5 Snatch Jumps and Catches

+

Snatch warm up

6x Snatch grip RDL

6x snatch high pull – arms only

6x BTN snatch grip strict press

6x Snatch Balance to power position

+

Coach led snatch pauses

3-4x

1 Power Snatch – :02 pause at mid shin + above knee + power position + High high snatch

Power Snatch (E:30 x 12 Sets
1 Power Snatch @ 60-70%

right into

EMOM x 6
1 Power Snatch – building heavier than above

*this will build, work on hitting crisp reps not maxing out
)

METCON (Time)

For Time (12min CAP)

2 Rounds

25/20 cal echo bike

25 Box Jumps @ 24/20″

25 Burpees

NOTES

Little bit shorter workout, look to push the pace from the beggining. Athletes must step down off the box every rep.