Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Split Jerk (5 Sets
*Out of Rack
2/2/2/1/1/1

Split Jerk
*building across sets to a heavy for the day
)

Squat Clean (3 Sets
3 Squat Cleans – singles
@ 75-85%
2-3min rest b/t

I am looking for 3 moderately hard sets.
)

*rest no more than :10 between reps

Snatch Pull (3 x 3
Snatch Pulls @ 95-105% of 1RM Snatch
*focusing on driving with legs, while keeping torso angle the same until the knee
)

PARTNER WOD CLASS (9:30)

WARM UP (Checkmark)

WARM UP

1:00 jumping jacks

:30 inch worms

:30 air squats

10x Ring Rows or 5x Strict Pull ups

1:00 jumping jacks

:30 walking lunges

:30 high plank shoulder taps

5x Jumping Rope Pull ups + :01 pause @ top

+

grab light DB

5/5x single arm DB Russian swings

5/5x DB strict press

3/3x DB hang to OH

1/1x Single arm Devil press

+

15/15x side lying straight leg hip abductions

10x frog glute bridges

:30 frog glute bridge hold

10/10x quadruped straight leg hip abductions

+

2-3min to review j-hook position

from seated position on bench

-raise knee high

-cue outside of dominant foot

-other foot wraps rope below and atop of dominant foot

-straighten legs and stand with as much weight as possible on feet

PARTNER WOD (Time)

For Time:

100/75 cal ski/row

50 Toes 2 Bar

20 Single arm Devil Press @ 70/50

10 Rope Climbs

20 Single arm Devil Press @ 70/50

50 Toes to Bar

100/75 cal row/ski

NOTES

1 athlete works, 1 athlete rests. Devil press is meant to be a heavy DB. Modify RC to 1 Pull Rope Climbs or perform rope get ups for a 2:1 exchange.