Boulder CrossFit – CrossFit

Sots Press (Checkmark)

Every 90 seconds, for 4:30 (3 sets):

Press in Clean (Sots Press) x 3 reps (Start first set with empty barbell)

Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

Clean and Jerk

Every 2:30, for 17:30 (7 sets):

Set 1 = 1 rep @ 75%

Set 2 = 1 rep @ 80%

Set 3 = 1 rep @ 86%

Set 4 = 1 rep @ 92%

Set 5 = 1 rep @ 97%

Sets 6-7 = 1 rep @ 101%+

Front Squat

Every 2 minutes, for 14 minutes (7 sets):

Front Squat

Set 1 = 5 reps @ 65%

Set 2 = 4 reps @ 75%

Set 3 = 3 reps @ 80%

Set 4 = 3 reps @ 85%

Sets 5-7 = 2 reps @ 85-92%

Finisher (No Measure)

Four sets of:

Pull-Ups x 8 reps

Tuck-Ups x 40 seconds

Rest as needed between sets