Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10 Air Squats

10x bent over rows @ barbell

10x strict press

10 Shoulder Taps

10x Back Squat

:30 wall sit

MOBILITY – band on rig

:45 Spanish Squat Hold

15/15 Banded TKEs

:30/:30 Banded Spiderman

+

*grab PVC

10 Pass Throughs

5 Jump and Catch

5 OHS w/ Pause

5 Snatch Balance

5 Sotts Press

*grab barbell

3 Power Snatch

5 OHS w/ Pause

3 High Hang Snatches

3 Snatches

Snatch Primer (Weight)

5x

1 Power Snatch

+

1 High Hang Squat Snatch

*building in weight
Start around 50% of snatch an build here. Want to get fairly heavy so you are ready to hit heavy snatches in the next window.

Snatch ( In 10 Minutes
Build to a Heavy Snatch

*no pause this week, but that doesn’t mean you need to rush out of the bottom.)

Back Squat (Build to a Heavy Back Squat Triple

*you realistically only get 2 attempts at the weights you want to hit. Start with the heaviest weight you are confident you can hit and then make a jump based off of that. Use mostly singles and doubles building u)