Mile High CrossFit – CrossFit

Monday Training Focus

2nd to last week of our Power Clean cycle. Building to a Max Effort Double. Continuing with our Plyo Warm Ups, really try to put good effort into those as well.

Challenging our Shoulder Endurance today. Barbell weight is light to allow for an aggressive pace and bigger touch and go sets.

WARM UP (No Measure)

WARM UP

25′ Knee Tucks

25′ Quad Pulls

25′ Walking Lunges

25′ Spiderman Lunges

25′ Tin Soldiers

25′ A Skips

25′ High Knees

25′ Skips for Height

25′ Broad Jumps

+

PLYOS

2x

6 SL Skater Broad Jumps (pause in landing)

2x

6 Lunge Jumps

2x

4 Max Height Tuck Jumps

*grab barbell

10 Front Rack Openers

5 Pause Front Squats

5 Muscle Cleans

5 Tall Cleans

3 Low Hang Power Cleans

3 Cleans @ 50%

3 Cleans @ 60%

Singles Up to 70%

Power Clean (Weightlifting Variable Reps & Sets)

*all percentages are off of Power Clean. Not Full Clean. Slight percentage increase for all sets Pulls stay the same weight. We really want to focus on good positions and bar speed these first couple weeks

MGW Intervals (AMRAP – Reps)

AMRAP x 5

75 Double Unders

25 Power Snatches (95/65)

-Max Rep Toes Bar

Rest 1:00

AMRAP x 5

75 Double Unders

25 Power Snatches (95/65)

-Max Rep Strict HSPUs

*score is total T2B + HSPUs

*the buy in is meant to make be challenging. Scale Power Snatch reps down to ensure 1:00+ of work on the gymnastics movements.