Mile High CrossFit – CrossFit

Friday Training Focus

Thrusters should be getting heavy! Continue to try and squat clean the first rep! Don’t be afraid to pause in the front rack between reps to re-brace as they get heavier.

Another chance to work those sHSPUs. Much less muscle interference in this workout compared to last Friday should allow for some bigger sets.

WARM UP (No Measure)

WARM UP

100′ OH plate carry @ 25/15#

30x plate jumps

10x plate ground to OH

50’/50′ single arm OH plate carry

30x plate jumps

+

PVC

10x PVC pass throughs

10x PVC trunk twists

:30 front rack opener

5 Sotts Press

5 OH Squats

+

grab barbell

10x FR Opener

10x strict press

5x Front Squat

5x Squat Cleans

5x Thrusters

Thruster (Weightlifting Variable Reps & Sets)

INTERVALS (AMRAP – Reps)

4x

AMRAP – 3

16 Toes to Bar (Rx+25)

20 Box Jump Overs (24″/20″)

-Max Rep Strict HSPUs

2min rest b/t

*need to have at least :30 to do HSPUs every set. Cut reps on T2B/BJOs if needed.

*modify to kipping HSPUs or Box Pike HSPUs