Boulder CrossFit – CrossFit

Squat Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps
)

“Grannies” (AMRAP – Reps)

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Row Calories

minute 4: Rest

Barbell: 95/65lbs, 75/55lb
Goal: 65/55 Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station.

“Optional Accessory” (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – Max L-Sit to RPE 8 (5 seconds in the tank)

Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg

Score: Total Reps, 1 sec = 1 rep

RPE: 7/10

This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.