Boulder CrossFit – CrossFit

Squat Snatch (Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight
)

“Diddy Kong” (AMRAP – Reps)

For Time:

10:00 AMRAP

12 Alt. Dumbbell Snatch

2-4-6-8-10… Strict Pull-Ups

Dumbbell: 50/35lbs, 30/20lb

Score = Total Reps

Goal: 90+ Reps

Scoring = Through 10 Pull-Ups = 90 Total Reps

Optional Accessory (No Measure)

For Quality:

5 Sets

8/8 Banded Paloff w/ Rotation

5 x 6 Lateral Hops Over PVC + 1 Box Jump

Use a challenging height for the box jump complex.

Lateral Hops over PVC at low box