Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

3 Sets

:15 Jumping Jacks

:15 Air Squats

:15 Spiderman Rotations

:15 Jump Squats

+

*band on rig

:30/:30 Banded Lat Stretch

:30/:30 Banded Front Rack Opener

*band off rig

3 Way banded Hamstring

-Side Lying Quad Stretch

+

*grab barbell

Front Rack Opener

Strict Press

Front Squat

Muscle Cleans

Tall Power Cleans

Push Press

Push Jerk with Pause in Catch

Split Jerk w/ Pause in Catch

Clean and Jerk (EMOM x 10
1 Power Clean + Jerk

*start @ 60% and Build across sets to a heavy for the day
*any style Jerk is allowed )

Intervals (AMRAP – Reps)

3 Sets

4 Minutes On/2 Minutes Off

300m Run

10 Clean and Jerks (135/95)

-Max Rep BBJOs (24″/20″)

*Score is total Burpee Box Jump Overs. Goal is to have at least 1 minute + to do BBJOs. Cut CJ weight down, if needed, to do so.