Boulder CrossFit – CrossFit

Power Snatch

Every minute, on the minute, for 5 minutes (5 sets):

No Feet Power Snatch x 2 reps @ 65-75%

Clean and Jerk

Every 75 seconds, for 6:15 (5 sets):

Power Clean + Power Jerk x 2 reps @ 70%

Deadlift

Every 90 seconds, for 7:30 (5 sets):

2″ Deficit Deadlift with a 2 second pause at knee x 4 reps @ 60-65%

*This is meant to be done with moderate weight, not heavy, so adjust accordingly if need be.

Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.

Bulgarian Split Squat (No Measure)

Three sets of:

Bulgarian Split Squats x 5 reps each leg

Rest as needed

Finisher (No Measure)

Three sets of:

Glute Ham Raises x 6-8 reps

Power Rows x 8-10 reps

Rest as needed