Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min easy machine of choice

5x wall squats

10x scap pull up

10x scap push ups

5x wall squats

5x kip swings

5x strict pull ups or 8x ring rows

+

grab lighter band

2x

12 Pull aparts

6x Banded OHS – driving the band outward on descent + :03 pause in hole

+

grab barbell

5x Strict press

5x Back Squat SQ

5x OHS

5x Hang Clean

5x Push Press

5x Push Jerk

CONDITIONING (Time)

On 32:00 Clock Complete

E6M x 3

15 Pull-Ups (Rx+ 10 BMUs)

+

10-8-6

OHS (95/65) (Rx+115/80)

Lateral Burpee over Bar

5:00 CAP/set

NOTES

score = slowest interval

target score – sub 4:45 across

Pull-Up/Bar MU needs to be a rep scheme that has no more than 1 break/set. Modify OHS to front squat if needed.

LIFTING COMPLEX (Weight)

@ 20:00 – 32:00

5 Sets

3 Hang Power Clean

3 Shoulder to OH

@ 50% of 1RM clean and jerk and building heavy

This is an unbroken complex