Mile High CrossFit – CrossFit

Monday Training Focus

General – We will still be hitting our higher volume lifts, but conditioning efforts are meant to be less intense than last two weeks.

Monday

Power Cleans going from 3s to 2s on cluster sets. Starting to hit some cleans over 90% for first time this cycle

Metcon will be the hardest effort this week until Friday. Barbell loading should be pretty challenging.

WARM UP (No Measure)

WARM UP

2 Sets

:30 Wallsit

10 Skips for Height

3/3 Controlled Step Downs

+

PLYOS

2x

4 Broad Jump to SL Ladning

2x

8 Lunge Jumps

2x

3 Depth Drops (20″)

3x

3 Depth Jumps (using 3 boxes, max vert off last box)

*grab barbell

10 Front Rack Openers

5 Pause Front Squats

5 Muscle Cleans

3 High Hang Cleans

3 Low Hang Power Cleans

3 Cleans @ 50%

3 Cleans @ 60%

2 Cleans @ 70%

Singles Up to 85%

Power Clean (Weightlifting Variable Reps & Sets)

*all percentages are off of Power Clean. Not Full Clean.

GET FIT (AMRAP – Rounds and Reps)

8 Minute AMRAP:

2 Clean and Jerks (185/125)

10 Box Jumps (24″/20)

*add 2 Clean and Jerks Every Round

Score is Rounds + Reps

*barbell is meant to be on the heavier side a bit. Should be drop singles, but never a weight you would be in danger of failing.