Boulder CrossFit – CrossFit

Squat Snatch (3 Position Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch.
)

Looking to start at 60% and keep the majority of the sets between 65-75%

Do not exceed 80% today

“Players Ball” (Time)

4 Sets: For Time

15 Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: 2 x 50/35lb, 2x 30/20lb

Goal: 1:15–2:00 per set / Total Time: 7-11min

Time Cap: 12min

Finisher (No Measure)

Part A)

Banded Snatch Pulls

4 x 4 @ 85% of 1RM Snatch

*These pulls will not be touch and go. Reset on the floor for each rep.

Part B)

4 Sets: For Quality

10-12 Ring Bicep Curls

10-12 Ring Tricep Extensions

12-15 Banded Face Pulls