Boulder CrossFit – CrossFit

Squat Snatch (For Load:
Every 1:15 x 12 Sets
1 Squat Snatch

2 Sets @ 70%
3 Sets @ 75%
4 Sets @ 80%
3 Sets @ 85%+

% is Based on 1RM Squat Snatch

Record Working Weight
)

“Fibo-Snatchy” (AMRAP – Reps)

13:00 AMRAP

1-1-2-3-5-8-13-21-34

Squat Snatch

Lateral Burpees Over Bar

Chest to Bar Pull-Ups

Load: 95/65lb, 75/55lb

Score = Total Reps

Goals:

Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)

That gives 12-20 reps/minute, or 156 – 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.

Finisher (Checkmark)

4 Sets, For Quality

8/8 Bird-Dog Row

10-12 Hip Bridge Dumbbell Pull-Over

10-12 Weighted Maltese Raises