Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

200m Jog

10 Kip Swings

5 Cat/Cows

5/5 T-Spine Rotations

*PVC

10 Pass Throughs

5 Jump and Catch

5 Scarecrow Snatches

5 Pause OH S

5 Jump and Catch

5 Snatch DLs

*grab barbell

5 Snatch High Pulls

5 Hang Muscle Snatches

5 Overhead Squats

3 High Hang Snatches

3 Hang Snatches

Snatch (Snatch
6 Sets
Snatch + Hang Snatch + OHS

*Building to a 8.5/10 Complex for the day )

*try and Squat both snatches

METCON (Time)

3 Rounds For Time:

300m Run

8 Squat Snatches (95/65) (Rx+135/95)

12 Chest to Bars (Rx+ 8 Bar Muscle Ups)

*this is meant to be a some what fast paced workout. Focus on using a weight that will allow you to get full range of motion, over going heavier and doing power snatches. C2B should have no more than 2 breaks. Otherwise modify to pull-ups or banded pull-ups.