Boulder CrossFit – CrossFit

Snatch (Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 2 reps below @ 50%)

Hang Snatch (Every 75 seconds, for 10 minutes (8 sets):
Hang Snatch
Sets 1-2 = 2 reps @ 70%
Sets 3-4 = 2 reps @ 74%
Sets 5-8 = 1 rep @ 77-80%)

Push Press (In 10 minutes, build to a 8-RM Push Press)

Front Squat (Six sets of:
Front Squat x 4 reps
Back Squat x 4 reps
@ 60-70% of 1-RM Front Squat
Rest 2:15 between sets

Slowly add weight each set. Do 4 Front Squat reps, rack it, and immediately perform 4 back squat reps.)

Finisher (No Measure)

Three sets of:

Pullups x 8-10 reps

Rest 1 minute

Bent Over Row x 8-10 reps

Rest 1 minute