Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

OLY WARM UP

-Spiderman Rotations

-Squat Rotations

-Hip Rotations

-Jump Squats

*grab #10-15 plate

-Plate Squat T-spine openers

-Plate Jumps

-Plate Press Squat Holds

*grab KB

2 Sets

3/3 Windmills

2/2 OHS

Coach Led Snatch Warm Up

(focus on spending time in deep squat)

then,

Coach Led Clean and Jerk Warm Up after Snatch

Power Snatch (Weightlifting Variable Reps & Sets)

Clean and Jerk (4-5 Sets
1 Clean Pull
1 Low Hang Squat Clean
1 Jerk

70-80% of CJ

*not trying to find heaviest possible complex, really trying to focus on quality jerks
)

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

For Time – split with partner

150/120 cal ski

100 GHD Sit ups

150/120 cal echo

100 Push Press @ 115/85

400m DB Farmer Carry @ 70/50s

NOTES

Athletes can break however. Push Press needs to be a load athletes can perform sets of 5+ for all sets. The farmer carry is performed with 1 set of DBs and athletes can switch whenever.

Start differnt teams on different points in the workout