Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Overhead Squat (4-5 Sets
Build to a 1 Rep Max OHS

*last week of cycle. Make sure we aren’t cutting depth short .
)

Push Press (4 Sets
*out of rack
1 Push Press
+
2 Spilt Jerks

*60% of split jerk and build
*use the push press to teah aggressive hip drive, then the split jerks to feel punching under the bar.
)

Power Clean (5 Sets
2 Power Cleans @65% and building

*drop and Rest between sets
*built to a heavy double, focus on catching in solid quarter squat. A failed power clean needs to be a squat clean.

)

PARTNER WOD CLASS (9:30)

Partner WOD (AMRAP – Reps)

Teams of 2

4 Sets

6:00 On/2:00 Off

60/45 Cal BIke (Rx+76/60)

40 Box Jump Overs (24″/20″) (Rx+50 reps)

Max Rep Hang Power Snatch*

*Rnd 1 95/65

*Rnd 2 115/75

*Rnd 3 135/85

*Rnd 4 155/105

*Need to have at least 1 mintute to snatch every round, should have more to start

*if not we need to cut cals or box jump overs down

*score is total snatches