Boulder CrossFit – CrossFit

Snatch Balance (Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 3 reps below 65%
Box Jump x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.)

Squat Snatch (Every minute, on the minute, for 8 minutes (8 sets):
No Feet Snatch x 2 reps 60-70%
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.)

Back Squat (Six sets of:
Back Squat @ 6001 tempo
Sets 1-3 = 4 reps 55-62%
Sets 4-6 = 3 reps 62-70%
Rest as needed between sets
*6001 tempo = 6 seconds down, no pause at bottom, explode up, rest 1 second at the top)

Bench Press (Four sets of:
Bench Press x 10-12 reps
Start at 60% and slowly build
Rest as needed between sets)