Boulder CrossFit – CrossFit

Hang Snatch (Every 2:30 x 5 Sets
3 Hang Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3 @ around 8 RPE on the Day
)

“Sonic Boom” (AMRAP – Rounds and Reps)

7:00 AMRAP

1-2-3-4-5..

Overhead Squat

Lateral Burpees over the Bar

Barbell: 135/95lb, 95/65lb

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

Stimulus: Muscular Stamina and Endurance / Glycolytic

RPE: 8/10

Primary Objective: Complete each set of overhead squats unbroken

Secondary Objective: Burpee Cadence / Keep smooth and keep your breath

“Optional Accessory” (No Measure)

For Quality:

4 Sets

5/5 Paloff Press w/ Rotation

5/5 Parallel Medicine Ball Rotational Throw

5/5 Single Leg Rotational Broad Jump

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.