Mile High CrossFit – CrossFit

Current Cycle Format

Monday – Olympic Lifting Complex/Classic CrossFit Triplet

Tuesday – Push-Pull and Tricep Accessory/Back to Back AMRAPs

Wednesday – Aerobic Pacing/Core

Thursday – Running Sweat Day

Friday – Pause Back Squats/Pulling Focused Metcon

Saturday – No Weightlifting Class this week

WARM UP (No Measure)

WARM UP

200m Jog

10/10 Leg Swings

:20/:20 SL Wallsit

5 Hamstring Walk outs

+

*grab band

12 Banded Pull aparts

12 Banded Strict Press

6 Banded OHS

12 Supinated Pull Aparts

*grab barbell

10 Air Squats

10 Strict Press

5 Muscle Cleans

5 Push Press

4 Power Clans

4 Puah Jerks

3 Squat Cleans

Clean and Jerk (Olympic Lifting Complex
In a 14 Minute Window
Build to a 8/10 RPE of the following Complex

Power Clean + Front Squat
drop and reset
Clean + Push Jerk )

METCON (Time)

5 Rounds

10 Shoulder to Overhead (135/95) (Rx+165/115)

15 Toes to Bar

200m Run

Rest 1:00 between sets

*try to keep the S2OH UB, Modify T2B to a number you can start with 2 or less sets.