Mile High CrossFit – CrossFit

Friday Training Focus

We will be building to a 1RM Thruster this cycle. Working on squat clean technique and overhead strength.

Metcons will be Open Style intervals. 3:00 on/2:00 off to train moving at fast paces.

WARM UP (No Measure)

WARM UP

30 Single Unders

5 Inchworms

:20 Slow/Tall Jumps Singles

10 Air Squats

:20 Double Under Practice

Band Activation

*from rig

:30 banded lat pulldown

:30 banded tricep push downs

:30 straight arm pull downs

*off rig

:30 banded strict press

:30 banded good mornings

10x PVC pass throughs

10x PVC trunk twists

:30 bottom of squat hold – heels on pipe

5x OHS + :03 pause in hole

+

grab barbell

5. Strict Press

5 Front Squats

3 Squat Cleans

3 Thrusters

5 Power Snatches

Thruster (Weightlifting Variable Reps & Sets)

GET FIT (AMRAP – Reps)

4x

AMRAP – 3

“x” Power Snatch

50 Double Unders

Max Rep Toes to Bar

2min rest b/t sets

Round 1 – 18 Snatches (75/55) (Rx+95/65)

Round 2 – 15 Snatches (95/65) Rx+115/75)

Round 3 – 12 Snatches @ (105/75) (Rx+135/95)

Round 4 – 9 Snatches (115/85) (Rx+155/105)

*first two bars need to be cycled. 3rd bar should be small sets. Last bar can singles