Mile High CrossFit – CrossFit

Saturday Training Focus

Plan is to continue running our Snatch and CJ cycle, but depending on what we see in the Open we make some adjustments over the next few weeks if needed.

WEIGHTLIFTING CLASS (8:15)

Snatch (Weightlifting Variable Reps & Sets)

Clean and Jerk (Weightlifting Variable Reps & Sets)

*if you did Open WOD 26.1 feel free to Power these

Front Squat (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

PARTNER WOD (Time)

PARTNER WOD

For Time:

100/75 Cal Bike

100 Deadlifts (135/95) (Rx+155/105)

100 GHDSU

100/75 Cal Row

75 Push Jerks (135/95) (Rx+155/105)

75 Toes to Bar

100/75 Cal Ski

50 Hang Power Cleans (135/95) (Rx+155/105)

50 Burpee Pull-Ups

*Coed Cals = 90

*split all work however between teammates. The Barbell is not meant to be heavy… For most the Push Jerk will be what you determine your barbell weight off of. You should be able to cycle the bar for decent size sets on all 3 movements.