Mile High CrossFit – CrossFit

Weightlifting

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

then,

Coach Led Clean and Jerk Warm Up after Snatch

SNATCH PRIMER (Checkmark)

OH DEVELPMENT

3 Sets

2 Muscle Snatches

2 Overhead Squats

drop reset

2 Snatches

Snatch (4-5 Sets
1 Snatch + 1 Low Hang Snatch
*building across sets
*2 inches below knee
)

Clean and Jerk (5 Sets
1 Power Clean
1 Hang Clean
1 Jerk

*really focus on no press outs on Jerks
*build to a heavy complex for the day)

PARTNER WOD CLASS (9:30)

PARTNER WOD (AMRAP – Reps)

Complete with partner

AMRAP – 9

30/20 cal ski

40 Wallballs

+ 1min transition period

AMRAP – 9

35/25 cal echo bike

12 Single Arm Devil Press @ 1×70/50

+ 1min transition period

AMRAP – 9

40/30 Cal Row

100 Double Unders

NOTES

1 partner working, 1 resting for the entire workout. Split reps however.
score is total reps