Boulder CrossFit – CrossFit

Sots Press (Checkmark)

Every 90 seconds, for 4:30 (3 sets):

Press in Clean (Sots Press) x 3 reps (Start first set with empty barbell) Tall Jerk x 3 reps Build over the course of the 3 sets.

This is a warmup / positional exercise, the focus is not on heavy weight.

Clean and Jerk (Every 75 seconds, for 12:30 (10 sets):
(Hang Clean + Power Jerk + Split Jerk) x 1 rep PR 60-70%)

Front Squat (Every 2:30, for 15 minutes (6 sets):
Front Squat @ 4201 tempo
Sets 1-2 = 3 reps 60%
Sets 3-4 = 3 reps 65%
Sets 5-6 = 2-3 reps 70%
*4201 tempo = 4 seconds down, 2 second pause at bottom, explode up, 1 second at the top)

Finisher (No Measure)

Four sets of: Chin-Ups x 10 reps Hollow Body Hang x 30-45 seconds Rest as needed between sets