Mile High CrossFit – CrossFit

Saturday Training Focus

Continuing to work on our Low Hang Snatches and Box Squats. Starting with the snatch pull should help us feel the correct bar bath and proper contact spot before going into the snatches.

WEIGHTLIFTING CLASS (8:15)

Snatch Primer (Weight)

4 Sets

2 Power Snatches

+

2 Pause OHS

*Building over sets

Snatch (Weightlifting Variable Reps & Sets)

Back Squat (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

PARTNER WOD (AMRAP – Reps)

Partner WOD

For Max Reps

3 Rounds

3:00 max cal ski

1:00 rest

3:00 max rep burpee pull-ups

1:00 rest

3:00 Max Rep GHD sit up

1:00 rest

*one partner works, while one rests

*try and partner with someone you can share a GHD height with so you don’t have to adjust during working portion

*score is total reps combined