Boulder CrossFit – CrossFit

Snatch (Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep below 60%)

Snatch (Every 2 minutes, for 14 minutes (7 sets):
Snatch
Set 1 = 3 reps 65%
Set 2 = 3 reps 73%
Set 3 = 2 reps 77%
Sets 4-5 = 2 reps 80%
Sets 6-7 = 1 rep 85%)

Back Squat (Six sets of:
Back Squat x 6 reps 65-75%
Start at 65% and build slowly across the sets.
Rest as needed between sets)

Bench Press (Five sets of:
Bench Press x 5 reps starting at 72% and slowly building up to 2-3 heavy sets
Rest as needed between sets)