Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

300m Run

:30 wall sit

5x Slow wall squats

5x strict pull ups or ring rows

+

snatch prep with PVC

10x PVC pass through

5 Pause OHS

3x Snatch Drops to power position

3x snatch drops – to full squat

*grab Barbell

10x barbell back squats

10x barbell strict press

:30 slow prone snow angels

10x Empty Barbell OHS

+

review TnG technique

-let bar fall without touching or stopping at hips

-keep bar tight on descent, bend knees once the bar gets there

-pause with bar above your head if need

Overhead Squat (Weightlifting Variable Reps & Sets)

*build across sets, but weight will stay relatively moderate as this is a good amount of volume. Focus more on keeping good positions and getting full range of motion over getting as heavy as possible.

GET FIT (Time)

For Time:

300m Run

30 Power Snatch @ 95/65

30 Pull ups

300m Run

20 Power Snatch @ 115/75

20 Pull ups

300m Run

10 Power Snatch @ 135/95

10 Pull ups

NOTES

Modify Pull ups to Jumping pull-ups or cut reps down. The final power Snatch load can be singles. The other 2 bars should be TnG. Decrease barbell weights to 75/55 + 95/65 + 115/75 for many