Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

*grab barbell

8 PVC Snatch Grip Deadlifts

8 Prone Snow Angels

8 PVC OHS

*grab light/mod KB

50’/50′ KB OH Carry

5/5 KB Windmills

10 H2H Swings

5/5 KB OH Squats

50’/50′ KB OH Carry

*grab barbell

5 Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

5 Snatch Balances

3 Tall Snatches

3 Hang Snatches

3 Snatches

Snatch (Weightlifting Variable Reps & Sets)

*start at 60% and build to a Heavy Complex for the day

GET FIT (Time)

For TIme:

60 Wallballs (20/14)

40 Bar Facing Burpees

20 Power Snatches (115/75) (Rx+155/105)

*looking for the power snatches to be pretty heavy at the end, either small touch and go sets or drop singles. Heaviest Snatches of this cycle in a workout.