Mile High CrossFit – CrossFit

Saturday Training Focus

We will spend the majority of class working on our snatch. Building stronger positions in the bottom of our catch in the primer and using the low hang variation to improve our pull.

We will finish with box squats to help build more explosive leg strength.

WEIGHTLIFTING CLASS (8:15)

Snatch Primer (Weight)

Primer

4 Sets

1 Power Snatch

1 OHS

1 Snatch Balance + :01 pause in catch

2min rest b/t

Snatch (Weightlifting Variable Reps & Sets)

Back Squat (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

Partner WOD (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP – 30

5 Strict Pull ups

10 Push ups

15 Air Squats

10/7 cal machine of choice

*perform I go/You Go Rounds

*score is total rounds and reps

Rx+ wearing 20/14# vest