Announcements

Gym Hang Out at Pindustry @ 6:00 on Saturday!! Nothing formal, just a casual hang out. Everyone is welcome!!!

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)

Primer (Weight)

4 Sets

2 Muscle Snatches

2 High Hang Snatches

*Building slightly over sets

Snatch (Weightlifting Variable Reps & Sets)

Back Squat (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

Reps For Redemption

200 Double Unders

100 Alternating Synchro Lunges

80 Power Cleans (135/95)

60 Synchro Air Squats

40 Lateral Burpees over the Bar

20 Synchro DB Thrusters (50/35)

*double unders are split up however, scale to 300 single unders

*DB thruster is single DB

Rest 4:00

Complete 300 Calories on Machine of Choice Splitting Calories however