Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Position Primer (Weight)

PRIMER

3 Sets

3 Squat Jerks

@ very light – focus on opener T-Spine

Split Jerk (Weightlifting Variable Reps & Sets)

Jerk Dip Holds (Checkmark)

3 Sets

:30 Jerk Dip Hold

@ 105% of Jerk

High-Hang Clean (Weightlifting Variable Reps & Sets)

PARTNER WOD CLASS (9:30)

Partner WOD (Time)

For Time – with partner – YGIG style

10x – total

15/12 cal row

10 Burpees Over DB

5/5 Hang DB Clean and Jerk @ 70/50#

***resting partner must complete a 10/7 cal bike during rest period***

NOTES

Each partner will complete 5 rounds. The bike should be done at a moderate pace with the focus on trying to recover.