Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Snatch (EMOM x 12
1 Squat Snatch @ 65-75%

Trying to get lots of reps at moderate weight
)

Thruster (4 Sets
3 Thrusters @ 50% of 1RM CJ and building heavy
2min rest b/t)

*squat clean first rep

Back Squat (Speed Work
4 Sets
4 Back Squats 60-70%

*these are meant to be speed squats. Control the descent but try to move the bar as fast as possible on the concentric portion. Re-brace between reps.
)

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

Partner WOD

4 Rounds For Time:

500/450m Row or Ski/15 Toes to Bar

20 Synchro DB Snatches (50/35)

10 Wall Walks (Split However)

5 Rope Climbs (Split However)

NOTES

Both athletes will row and do toes to bar to start each round. So will start DB Snatches when both have completed a set of row and Toes to bar. Longer workout so find a sustainable pace.