CrossFit Turbocharged – CrossFit

Warm-up

Snatch Warm Up w/ PVC or Empty Bar

Tall Snatch plus 1 O/H Squat

Muscle Snatch plus 1 O/H Squat

Power Snatch plus 1 O/H Squat

Squat Snatch plus 1 O/H Squat

10 Burpees

Snatch

Snatch 4×1@80-90% + Snatch Pull 4×1 @100% + Snatch Deadlift 4×1 @110%

When you don’t see power or squat before the word Snatch, know that it means whichever is going to allow you to get under more weight. Ideally it would be a squat snatch for those who are more advanced.

Metcon (Time)

Metcon

4 rounds of:

1 minute Double Unders

1 minute Power Snatch (135/95, aim for 8-10 reps each round. Newer members aim for 4 good ones)

1 minute Burpee Pull Ups

1 minute Rest