Mile High CrossFit – CrossFit

Saturday Training Focus

Last week of our Low Hang and Box Squat Cycles.

Should be feeling a lot more comfortable from the low hang over the last few weeks. Finishing the cycle building to a heavy single on it.

WEIGHTLIFTING CLASS (8:15)

Snatch Primer (Weight)

Primer

4 Sets

1 High Hang Snatch

1 Hang Snatch

1 Low Hang Snatch

*Building over sets

Hang Snatch (Weightlifting Variable Reps & Sets)

Back Squat (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

Partner WOD (AMRAP – Rounds and Reps)

With one partner working at a time

@ 0:00

AMRAP x 10

30/25 Cal Bike

30 Burpee Pull-Ups (Rx+Muscle Ups)

@ 12:00

AMRAP x 10

30/25 Cal Ski

10 Wall Walks (Rx+ 50′ HS Walk each)

@ 24:00

AMRAP x 10

30/25 Cal Row

30 Toes to Bar