Mile High CrossFit – CrossFit

Saturday Training Focus

Getting back to some solid Barbell work today. Nothing super heavy, but real emphasis on moving FAST on both Snatches and Squats.

Partner WOD will be super fun. Some longer runs and the chance to do some heavy clean and jerks.

WEIGHTLIFTING CLASS (8:15)

Snatch (Weightlifting Variable Reps & Sets)

Then,

3 Sets

3 Snatch Pulls @ building to 100% of Snatch

2min rest b/t

Back Squat (8 Sets
3 Banded Box Back Squats @ 40-50%
:60-:75 rest b/t

*this is speed work. Pause on the box and Explode up! )

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

For Time:

1 Mile Run

+

20-18-16-12-10

Power Clean and Jerk

+

800m Run

LOADING

Women

Rx – 75/85/105/115/125

Rx+ – 85/105/125/135/145

Men

Rx – 115/135/155/165/185

Rx+ -135/155/185/205/225
Run is together

Split Barbell Reps However