Boulder CrossFit – CrossFit

Weight Lifting / Technique Focus (Weight)

Every 2:00 x 5 Sets

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch

“Rainbow Road” (Weight)

20:00 AMRAP

400m Run

10 TnG Power Snatch

Score = Total Load Lifting

This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt.

Score would look like

10 Tng Reps @ 135

10 TnG Reps @ 140

10 TnG Reps @ 145

10 TnG Reps @ 150

Sum Total of the weight that was on the bar = 570lb

Stimulus: Barbell Cycling / Aerobic Capacity

Optional Accessory (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :40 Plate Hop Series

Minute 2 – 2/2 Single Leg Hop to Broad Jump

Minute 3 – 3 Box Jumps, Building in Height