Boulder CrossFit – CrossFit

Muscle Clean (Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets.

(Use this as a warmup & to practice keeping your elbows high as long as possible.))

Squat Clean (Every 2 minutes, for 12 minutes (6 sets):
Clean w/ 2second pause at knee
Sets 1-2 = 2 reps @ 75%
Sets 3-4 = 2 reps @ 80%
Sets 5-6 = 1 rep @ 85%)

Clean Pull (Every 2 minutes, for 6 minutes (3 sets):
Clean Pull w/ 4 second downward phase x 2 reps @ 95%
Focus on maintaining perfect Clean positions throughout.)

Finisher (No Measure)

Three sets of:

Bulgarian Split Squats x 5 reps each leg

Rest as needed

Aim for 2 heavy working sets.

Finisher 2 (No Measure)

Three sets of:

Barbell Hip Thrusts w/ 1 second pause at top x 12 reps

Rest as needed

*Goal is 35-45% of Deadlift 1RM.