Boulder CrossFit – CrossFit

Drop Snatch (Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.)

Hang Snatch (Every 90 seconds, for 9 minutes (6 sets):
Low Hang Snatch x 1 rep
Sets 1-3 = @ 75-82%
Sets 4-6 = @ 82-87%)

Push Press (In 10 minutes, build to a 8-RM Push Press
*Try to beat your 10-RM from 2 weeks ago!)

Front Squat (Five sets of:

Front Squat x 3 reps
Back Squat x 4 reps

Start @ 1-RM Front Squat and build up as you can. Do 3 Front Squat reps, rack it, and immediately perform 4 back squat reps.
Rest as needed between sets)

Back Squat (Five sets of:

Front Squat x 3 reps
Back Squat x 4 reps

Start @ 1-RM Front Squat and build up as you can. Do 3 Front Squat reps, rack it, and immediately perform 4 back squat reps.
Rest as needed between sets)

Finisher (No Measure)

Three sets of:

Pullups w/ 2 second pause at top x 6-8 reps

Rest 1 minute

Power Rows x 6-8 reps

Rest 1 minute