Boulder CrossFit – CrossFit

Squat Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch
)

Perform @ 75%+ of 1RM Snatch

Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.

*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position

“I Let Him Go” (Time)

For Time

10-8-6-4-2

Strict Handstand Push-Ups

Deadlifts

*10 Toe to Bar to Finish Each Round

Barbell: 275/185lb, 155/105lb

% on Deadlift should be no higher than 70% of 1RM

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less

Secondary Objective: Unbroken Deadlift reps

“Optional Accessory” (No Measure)

For Quality:

5 Sets

12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side

20/20 Bicycle Crunches from Hollow