Boulder CrossFit – CrossFit

Power Snatch (8:00 EMOM
1 Power Snatch + 1 Overhead Squat
Perform @ 70%+

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle. )

Overhead Squat (8:00 EMOM
1 Power Snatch + 1 Overhead Squat
Perform @ 70%+

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle. )

“Saw Red” (AMRAP – Reps)

20:00 AMRAP

400m Run

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: 135/95lb, 95/65lb

Score = Total Reps

Each Run = 10 Reps

Goal: 180+ Reps

Score = Run + Overhead Squat + Toe to Bar Reps

Primary Objective: Complete each Run + Overhead Squats in under 3:30

Secondary Objective: Maintain sets of 10+ on the Toe to Bar

Optional Accessory (No Measure)

For Quality

3 Sets:

10 Snatch Grip Romanian Deadlifts 30×1 Tempo

10 Reverse Nordic Curls

Rest as needed b/t sets