Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Split Jerk (3 Sets
3 Tall Jerks
*add a little weight if possible

+

4-5 Sets
1 Jerk Dip + :05 hold
2 Split Jerks
@ 70-80%
2-3min rest b/t
)

Power Snatch (5 Sets
2 Snatch Pulls
+
2 Power Snatches
*build heavy

*focus on leg drive off of the floor on pulls. Then Translate that to the powers. )

PARTNER WOD CLASS (9:30)

Conditioning (AMRAP – Reps)

-Alternating

Every 3 Minutes x 6 Sets

1. 75 Double Unders

-Max Rep Power Snatch (95/65) (Rx+115/80)

2. Max Cal Bike

2:00 Cap on each working window

*alternate between DU/SN and Bike.

*score is cals + Snatches

Accessory (Checkmark)

*after conditioning

4-5 Sets

1 Set of Strict Dips (5+ reps)

4-8 strict Pull ups + :01 pause @ top

*rest as needed between sets