Mile High CrossFit – CrossFit

Saturday Training Focus

Will focus on building our Clean and Overhead Squat strength and technique over this next cycle. Percentages will progress so do not exceed them these first couple weeks.

WEIGHTLIFTING CLASS (8:15)

Clean (Weightlifting Variable Reps & Sets)

Overhead Squat (Weightlifting Variable Reps & Sets)

Lower Accessory (Checkmark)

ACCESSORY (optional)

3 Sets

8/8 Front Foot Elevated DB Split squat

12 Heavy Russian KB swings

PARTNER WOD CLASS (9:30)

QuarterFinals Mashup (Time)

For Time:

w/ Partner

2000m Row

50 Clean and Jerks (135/95)

20 Shuttle Runs

50 Deadlifts (225/155)

2000m Row

50 DB Hang Squat Cleans (50s/35s)

20 Shuttle Runs

*split work with your partner however.