Mile High CrossFit – CrossFit

Saturday Training Focus

Continuing our Clean and OHS progressions. Lots of really effective working sets here today. Accessory work to keep the legs feeling healthy.

WEIGHTLIFTING CLASS (8:15)

Clean (Weightlifting Variable Reps & Sets)

Overhead Squat (Weightlifting Variable Reps & Sets)

ACCESSORY (Checkmark)

ACCESSORY (optional)

3 Sets

6/6 Banded SL RDLs (band on outside leg)

:45 Wallsit (medball squeeze)

PARTNER WOD CLASS (9:30)

PARTNER WOD (AMRAP – Rounds and Reps)

Every 5 Minutes x 6 Sets

Partner 1

AMRAP x 5

10 Power Snatches (95/65)(Rx+115/80)

10 Burpee Pull-Ups (Rx+BMUs)

15/12 Cal Bike

Partner 2

Run 400 Meters

One Partner is on the AMRAP, the other is on the Run. You will switch every 5 minute window. The Run interval is your recovery window. Partners will pick up the AMRAP where the other left off, so score is total rounds and reps between both.