Mile High CrossFit – CrossFit

Saturday Training Focus

Clean and OHS cycles are continuing. Cleans will start to get heavy over the next couple weeks.

WEIGHTLIFTING CLASS (8:15)

Clean (Weightlifting Variable Reps & Sets)

*the real work is in the 3×2. Starting to hit some pretty heavy cleans. No more than :15 b/w reps.

Overhead Squat (Weightlifting Variable Reps & Sets)

ACCESSORY (Checkmark)

3 Sets

12 Goblet Hold Lateral Lunges

50′ DBL KB OH Carry

*rest as needed between sets

PARTNER WOD CLASS (9:30)

PARTNER WOD (AMRAP – Reps)

30 Minute AMRAP:

Partner 1

AMRAP “Cindy”

-5 Pullups

-10 Pushups

-15 Air Squats

Partner 2

Max Calorie Row

Every 5 Minutes Partners Switch

Score is total reps of Cindy + total cals on rower between partners

-Pick Up where your partner left off on Cindy

Round of Cindy = 30 Reps