Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Snatch (4-5 Sets
1 Snatch Pull
1 Low Hang Snatch
drop/rest
1 Power Snatch
1 OHS
65-75% )

Clean and Jerk (4-5x
1 Power Clean
1 Hang Clean
drop/reset
1 Squat Clean
1 Jerk
@ 65-75% )

Weighted Pull-ups (3-4 Sets
5 Weighted Pull-Ups
10 DB lateral Raises
)

PARTNER WOD CLASS (9:30)

PARTNER WOD (Time)

In Teams of 2

For Time

8 rounds

50/40 Cal Machine Split However

20 TTB // 20 DB Snatch @ 50/35 // 5 Wall Walks // 20 Pull-ups – rotate every round

Each partner needs to complete each movement twice

*no rest b/t