Announcements

Memorial Day Murph on Saturday!!

Heats @ 8:30 and 10:00

BBQ to follow. Burgers and Hot Dogs will be grilled! Bring Snacks and Drinks!

Mile High CrossFit – CrossFit

Current Cycle Format

Monday – Clean and Jerk/Barbell Metcon

Tuesday – Pressing Endurance/VO2 Max Intervals

Wednesday – Pull-up/SL Strength/Classic CrossFit

Thursday – HS Skill Work/20 Minute Max Cal Progression

Friday – Strength Circuit/Burpee Conditioning

Saturday – Murph this week!

WARM UP (No Measure)

WARM UP

2 Sets

:45 Spanish Squat Hold

5/5 Worlds Greatest Stretch

6/6 Fire Hydrants

+

10 Pogo Jumps

5 Squat Jumps

:20/:20 SL Wallsit

*grab barbell

Front Rack Opener

Strict Press

Front Squat

Muscle Cleans

Tall Power Cleans

Push Press

Push Jerk with Pause in Catch

Power Clean and Push Jerk

Clean and Jerk (Weightlifting Variable Reps & Sets)

Barbell Battery (Time)

10 Reps for Time @ 85% of todays Heavy Single
*heaviest clean and jerk workout yet. Expect to have to take some decent rest intervals between reps.

Finisher (Checkmark)

3 Sets

1:00 Wallsit

1:00 Rest

*add weight if possible