Mile High CrossFit – CrossFit

Saturday Training Focus

Still running our Snatch and CJ cycle, but depending on what we see in the Open we may make some adjustments to this.

WEIGHTLIFTING CLASS (8:15)

Snatch (Weightlifting Variable Reps & Sets)

Clean and Jerk (Weightlifting Variable Reps & Sets)

1+2 means

1 Clean + 2 Jerks

Front Squat (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

PARTNER WOD (Time)

W/ a Partner

100-80-60-40-20

Machine of Choice

50-40-30-20-10

Goblet Squats (70/50)

Burpee Box Jump Overs

*Ladies Cals

75-60-45-30-15

*long steady cardio workout, split the reps into manageable sets that you can keep a steady pace for. Choose a DB/KB weight you can do faily large sets with.