Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

15/12 Cal Row

*grab DB

5x Jefferson curls – holding 1 DB

5x DB strict press

5/5x single leg DL

10x DB high pulls

10 DB OH Tricep Extensions

+

1:00 side lying t-spine rotation

:30 pigeon

:30 lizard stretch

*grab barbell

-6 Muscle Cleans

-6 Strict Press

-6 Front Squats

-4 Tall Cleans

-4 Hang Power Cleans

-3 Power Cleans

*set up Seated Strict Press

Shoulder Press (4 Sets
8 Seated Strict Press @ come to deadstop every rep
Rest :30
5 TnG Power Cleans @ 60-70%
2min rest b/t

*strict press comes out of the rack. start around 55-60% of Strict Press and build in weight over the sets.
)

comment heaviest Power clean set

GET FIT (Time)

4 Rounds For Time:

24/20 Cal Row

18 Toes to Bar

12 Deadlifts (185/125) (Rx+225/155)

*grip intensive workout, plan some quick breaks early to provide hitting total grip failure towards the end. T2B should be done in 3 sets of less, otherwise cut reps