Mile High CrossFit – CrossFit

Saturday Training Focus

We will be working on our Snatch and Clean and Jerks in class. Focusing on pausing in the catch to continue to build more confidence and strength in those positions. There will be optional Front Squats on these days as well which are in conjunction with our Tuesday Squat Cycle.

Partner WODs will be I Go/You Go Style intervals to help us train some faster paces! This will be fun and challenging.

*once the CrossFit Open starts during week 3 of the cycle some of this is subject to change based off of the Open Workouts.

WEIGHTLIFTING CLASS (8:15)

Snatch (Weightlifting Variable Reps & Sets)

Clean and Jerk (Weightlifting Variable Reps & Sets)

Front Squat (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

10 Rounds (5 Each)

10 Deadlifts (225/155) (Rx+275/185)

10 Box Jump Overs (30″/24″)

20/15 Cal Bike

*I go/You go Rounds

*push for Unbroken on the deadlifts, steady Box Jump Overs and hard bike