01/17/2017 Cherry Hill NJ CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Empty Barbell Complex (or PVC)

8 Good Mornings

8 Hang Power Snatch

8 Clean Deadlifts

8 Clean Pulls from mid shin

8 O/H Squats

Snatch + Hang Snatch (3 Sets: 1 Snatch from floor + Max Rep Hang Snatch)

Metcon (Time)

4 Rounds For Time:

50 Double Unders

12 Sumo Deadlift High Pulls (95/65) (rx+135/95)

5 Power Snatch from power position (Bar in hip pocket, ¼ squat. Do not rush these. If your SDHP weight is too heavy for you to perform these snatches with good movement, adjust the SDHP weight accordingly)

Cash Out: 4 Minutes Max Wallballs

Author Bio

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