Boulder CrossFit – CrossFit

Power Snatch

Every 2:00 x 5 Sets

5 Tng Power Snatch

Load: @ 60%+ of 1RM Power Snatch

Building to a Heavy for the Day

“Jump” (Time)

8 Rounds for Time

5 Deadlifts

10 Box Jump Overs

Load: @ 275/185lb, 185/125lb

Box: 24in/20in

% of Deadlift, Should not exceed 65%

Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Optional Accessory (No Measure)

For Quality:

10:00 Tabata (:20 On/:10 Off)

Station 1 – Superman Hold

Station 2 – Hollow Hold

The goal here is quality, basic positions for our gymnastics movements