Mile High CrossFit – CrossFit

Wednesday Training Focus

Building to an 8RM on Strict Press this week, then getting some additional volume with drop sets.

Another Big Chipper. Finishing with some large sets of wall walks and rope climbs to really challenge efficiency on those movements under fatigue.

WARM UP

WARM UP

30 Single unders

:90 Easy Bike

:10 WF HS Hold

2 Gound to Standings

5 Inch Worms

+

*grab #2.5/5 plates

10 Lateral Raises

10 Front Raises

5 Cuban Press

*side lying

8/8 Side lying punches

8/8 Powell Raises

5/5 Half Moons

+

*Grab barbell

10 Strict Press + :10 OH Hold after last rep

Shoulder Press (Weightlifting Variable Reps & Sets)

CONDITIONING (Time)

For Time:

200 Double Unders

100/75 Cal Bike

50 DB Snatch (50/35)

15 Wall Walks (Rx+20)

5 Rope Climbs (Rx+10)

*22 Minute T.C.