Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Power Clean (5 Sets
1 Clean Pull
1 Power Clean
1 Hang Power Clean

*build over sets to a heavy complex for day
)

Push Press (Weightlifting Variable Reps & Sets)

Focus on as aggressive hip extension as possible

ACCESSORY (Checkmark)

Accessory

4 Sets

4/4 Single Arm KB OH Squats

*nice and controlled, working overhead positions and stability

PARTNER WOD CLASS (9:30)

PARTNER WOD (Time)

2 Rounds

100/80 Cal Bike

40 Synhcro DB Snatches (50/35)

20 Box Jump Overs (30/24)

10 Rope Climbs
*split all work with partner however