Mile High CrossFit – CrossFit

Wednesday Training Focus

Touching on some Power Snatches after focusing on our Power Clean last cycle. We don’t need to be super aggressive on the loading here today. Good speed on the Snatches and solid positions in the OHS is the main goal.

WARM UP (No Measure)

WARM UP

250m Row/Ski

20 slow walking lunges – short steps

:30 wall sit

+

MOVEMENT/MOBILITY

*grab PVC

10 Pass Throughs

5 Pause OHS

5 Snatch Balances

5 Sotts Press

2x

SL Lateral Line Jumps x 10

2x

3 Depth Drops

Broad Jump to SL Landing 3/3

4x

6 SL Skater Broad Jumps

2 Tall Box Jumps

+

Coach led Snatch warm up

5x high hang high pulls

5x high hang muscle Snatchs

5x Hang Snatch Pulls

5x Hang Power Snatches

3 Power Snatch

5 OHS w/pause

Power Snatch (Weightlifting Variable Reps & Sets)

*build across sets to an RPE 8/10

Metcon (Time)

50/40 Cal Ski/Row

+

30-20-10

Toes to Bar

15-10-5

Burpee Box Jump Overs (30″/24″)

+

50/40 Cal Ski/Row

*18 Minute Time Cap

*Core fatigue will be test on this piece. Toes to bar will have a big impact on how difficult the BBJOs feel.