Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2min easy machine of choice

20/20x banded TKE

10x walking lunges

:30 machine @ fast pace

10x walking lunges

+

MOBILITY – with band on rig post @ waist height

enter the band and place below shoulder blades and sitting in deep squat

:30 T Spine Extensions

:30 alternating vertical reach

:30 passive squat hold (sit nice and vertical)

-exit band-

+

grab PVC

10x PVC trunk twists

10x PVC pass throughs

5x OHS

5x sotts press

+

*grab empty bar

5 Snatch Pulls

3 Hang Muscle Snatches

5 Goodmornings

5 OHS

3 High hang Snatches

3 Snatches w/ pause

SNATCH PRIMER (Weight)

Every :90 x 4 Sets

2 Muscle Snatch

2 OHS

*muscle snatch focus on speed through the middle and tight bar path. Using the muscle snatch to practice finishing our pull and keeping the bar tight.

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 82-87.5% of 1RM snatch, we will build from here.
*Same complexes as last week, try and go #5-10 heavier )

Back Squat (4 Sets
3 Back Squat
@ 80-85%
2-3min rest b/t

Working decrease and percentages have gone up. Final week you will build to heavy triple.)