Mile High CrossFit – CrossFit

WEIGHTLIFTING CLASS (8:15)

Primer (Checkmark)

4 Sets

6 Banded T-Spine Openers

3 Rebounding Broad Jumps

3 High Hang Power Snatches (building)

Power Snatch (3 Sets
3 Power Snatches @ 60% and building

2 Sets
2 Power Snatches @ heavier than sets of 3

then,

Build to a Max Power Snatch
*remember the goal is to fail a power snatch by being driven into a squat snatch.
)

Accessory (Checkmark)

3 Sets

6/6 KB SL Deadlifts

*keep spine neutral and control descent back down.

PARTNER WOD CLASS (9:30)

9/11 Tribute WOD (Time)

For Time:

Partner 1

2001m Row

Partner 2

110 Medball Step Ups (20/14) (20″)

into

9 Rounds

11 Power Cleans (155/105)

11 Shoulder to Overhead (155/105)

into

Partner 1

110 Medball Step Ups (20/14) (20″)

Partner 2

2001m Row

*each partner will row and do step ups 1 time. Cleans and S2OH can be split between partners however.