Mile High CrossFit – CrossFit

Friday Training Focus

Very open style workouts with complexes under fatigue for the next 2 weeks. After that, Fridays workout will be the CrossFit Open workout for that week. Friday Night Lights info will be emailed out soon!

WARM UP (No Measure)

WARM UP

:90 easy bike

5 Bootstrap Squats

10 Kip Swings

+

*grab PVC

10 Passthroughs

5 Pause OHS

5 Snatch Balances

5 Sotts Press

+

5x snatch grip DL

5x Muscle Snatch

5x BTN Snatch grip push press

3x snatch balance to power position

3x OHS

3x snatch snatch balance to full squat

3x floating snatch high pulls

3x floating squat snatch

+

6 Thrusters

GET FIT (Time)

5 Rounds For Time:

12 Bar Facing Burpees

12 Thrusters (95/65)

12 Pull-Ups (Rx+C2B)

*modify C2B to hardest pulling variation you can do. Should take no more than 3 sets to complete.

OLY COMPLEX (Weight)

@ 20:00 – 32:00

*Unbroken complex

3 Power Snatches + 2 OHS

*build to a heavy complex under fatigue