Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

10 Air Squats

10x bent over rows @ barbell

10x strict press

10 Shoulder Taps

10x Back Squat

:30 wall sit

MOBILITY – on wall/rig

:30 figure 4 stretch

:30 butterfly stretch – feet on wall/rig

:30 Rig Assisted Squat

+

*grab PVC

10 Pass Throughs

5 Jump and Catch

5 OHS w/ Pause

5 Snatch Balance

5 Sotts Press

*grab barbell

5 Muscle Snatch

5 OHS w/ Pause

3 Snatch Balances

3 Snatches

SNATCH PRIMER (Weight)

Primer

Every :90 x 4 Sets

2 Muscle Snatch

2 Snatch Balance

*For muscle snatch focus on speed through the middle and tight bar path. Main focus is being able to get into bottom of squat on snatch balances so stay as light as you need to do that.

Snatch (In 10 Minutes Complete
5 Sets
1 Squat Snatch (:02 Pause in hole)
+
1 OHS (:02 Pause in hole)

*all 5 working sets should be around 80-85% of 1RM snatch, we will build from here.
*big focus on gettting comfortable in the bottom of our catch this c)

Back Squat (5 Sets
3 Back Squat
@ 77-83%
2-3min rest b/t

all sets need to be heavy. This rep scheme will remain the same. Working sets will decrease every week. Final week you will build to heavy triple.)