Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

WARM UP (No Measure)

OLY WARM UP

-Spiderman Rotations

-Squat Rotations

-Hip Rotations

-PVC Pass Throughs

-PVC OHS

-PVC Snatch Balance

-PVC Sotts Press

Coach Led Snatch Warm Up

(focus on spending time in deep squat)

Coach Led Clean and Jerk Warm Up after Snatch

SPLIT JERK review

5x Strict press in split position

5x Tall jerks

5x Split Jerk + :03 pause in dip @ PVC

Snatch Primer (Weight)

3-4 Sets

1 Snatch Pull

1 High Hang Snatch

1 Snatch Balance

1 OHS (:01 pause, trying to sink as deep as possible.)

*focus is getting comfortable getting under the bar fast spending time in the catch

Snatch (Snatch
6 Sets
2 Snatches off of Blocks 1″ below knee

*this will be new for most. Start light as you get comfortable with this. Big emphasis on not pulling early with the arms, and learning how to generate power in the 2nd Pull
)

Clean and Jerk (5 Sets
1 Clean + 2 Jerks

*build to a heavy complex for the day
)

PARTNER WOD CLASS (9:30)

TEAM WOD (Time)

For Time – in team of 3

4x

20/16 cal Ski/300m Run/25/20 Cal Row

30 Synchro step ups – 20″ across

10 Burpees/SA Devils Press(50/35) /DBL Devils Press (50s/35s)

NOTES

One Athlete Will Complete each of the cardio machines or run to start each round. Once all are done they will move onto Synchro Step Ups. Then each athlete will tackle a burpee variation. Once all are done everyone can start the next round. Divide up cardio and Burpees however you would like.