Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Overhead Squat (4 Sets
2 OHS @ 80-92% of 1RM snatch
2min rest b/t

*less reps to allow for heavier sets
)

Clean and Jerk (Weightlifting Variable Reps & Sets)

Snatch Pull (3 Sets
3 Snatch Pulls @ 105% of Snatch
*reset between reps
)

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

Partner WOD

800m Run (together)

50 Power Cleans (135/95) (Rx+155/105)

200m Farmer Carry (70/50)

600m Run (together)

40 Power Cleans (155/105) (Rx+185/125)

200m Farmer Carry

400m Run (together)

30 Power Cleans (185/125) (Rx+225/155)

200m Farmer Carry

*split the barbell reps however you would like, reps can be drop singles. Last bar should be pretty heavy. Split the farmer carry with each other however.