Mile High CrossFit – CrossFit

Monday Training Focus

Continuing our Power Clean work. Percentages have gone up, those cluster sets of 3 should be pretty challenging this week.

Looking to treat this metcon similar to an open workout. Try and push the pace harder than you would like from the start.

WARM UP (No Measure)

WARM UP

2 Sets

:30 Wallsit

10 Bunny Hops

3/3 Controlled Step Downs

+

PLYOS

3x

3 Box Jumps (landing as high as possible)

2x

3 Depth Drops (20″)

2x

3 Depth Jumps

3x

3 Broad Jumps (continuous, no pausing b/w reps)

*grab barbell

:30 Wrist Stretch

10 Front Rack Openers

5 SLOW Clean DLs

5 Tall Cleans (fade Catch)

3 Hang Power Cleans

3 Power Cleans

Build to 80%

Power Clean (Weightlifting Variable Reps & Sets)

*all percentages are off of Power

“Get Fit” (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Toes to Bar

10 Snatches (115/75)

10 Box Jumps (24″/20″)
This should be a HARD effort. Try to treat similar to an Open Workout! Pick weight on snatches that allows for focus on intensity rather than load.