Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP

2 Sets

(rotate through stations)

:30 High Plank

:30 DB Lateral Raises

:30 Squat Hold (active)

:30 PVC Pass Throughs

MOVEMENT/MOBILITY

*with PVC Pipe

:20/:20 External Rotations

5 PVC OHS

5/5 Around the worlds

5 PVC OHS

:20/:20 Lat Stretch

5 PVC OHS

5 Jump and Catch

*grab barbell

5 Hang Snatch Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 BTN Push Press

5 Snatch Balances (fade to just above parallel)

3 Power Snatches

Power Snatch (EMOM x 4
3 Power Snatches
right into
EMOM x 4
2 Power Snatches
right into
EMOM x 4
1 Power Snatch

*start around 65% of clean and build across sets to a heavy single for the day. All Reps are singles. No touch and Go.
Really try and focus on fad)

GET FIT (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

*after each set of Deadlifts perform

-3 Wall Walks

-30 Double Unders

Notes

-Deadlifts need to be a weight you never break more than once. Sets 6 and under need to be unbroken. It is meant to be moderate not heavy.

-Cut wall walks down to 2 reps in needed, and double unders to Jumping Bar taps.