Announcements

Weightlifting Class at 8:15 on Saturdays this cycle!!

9:30 Partner WOD to follow. Feel free to stay for both or just one!

Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

100m Run

10x box step ups

5/5x lateral box step ups – slow controlled descent

50/50′ single arm DB OH Carry

5/5x staggered stance DB Deadlift

10 DB snatches

+

with band on rig post

10/10x staggered stance banded distraction DL – no weight

:30 banded spiderman distraction

10x banded good mornings

10x Banded Pull aparts

Build to Starting Bench Press weight and Step Up weight

SL/Bench Press Strength (Weight)

4 Sets

10 Bench Press @ 65-75%

right into

12 Heavy DB Step Ups (20″)

Rest 2:00

*high volume bench press, percentages are not crazy to allow for good controlled reps. Keep hips on bench.

Try and get heavy on the step ups.
*score heaviest set of DB Step Ups

METCON (Time)

For Time:

3 Rounds

30 Wallballs (20/14)

20 Box Jump Overs (24″/20″)

10 DB Snatches (70/50) (Rx+80/60)

*simple put your head down and go workout. Wallball will likely have breaks, try and keep it to no more than 2 however. Steady on the box jumps. DB volume is low to allow for a heavier weight than you would normally use.