Boulder CrossFit – CrossFit

Power Snatch (Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75%)

Squat Snatch (Every minute, on the minute, for 6 minutes (6 sets):
Squat Snatch
Sets 1-2 = 2 reps @ 65%
Sets 3-4 = 2 reps @ 70%
Sets 5-6 = 1 rep @ 75%)

Snatch Pull (Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + 6 Second Lowering Phase x 2-3 reps @ 95%
Focus on maintaining perfect snatch positions throughout.)

Front Squat (Every 2:30, for 12:30 (5 sets):
Build to a heavy set of 5 reps)

Finisher (No Measure)

Three sets of:

DB Bench Press x 10-12 reps

Tuck-Ups x 40 seconds

Barbell Bicep Curls x 12 reps

Rest as needed