02/06/2017 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Squats

10 Spiderman Push Ups

10 Alternating Light DB Snatch

10 Inside to Outside Leg Swings On Rig (5 each)10 Single Leg Bridges (5 each)

Front Squat

4×3@ 90% + 2×10 @40% of the weight you used for the 4×3.

Metcon (Time)

Partner WOD

5 Rounds For Time Of (4 Rounds For Beginners):

12 DB Snatch From Floor (KB is ok for those not doing the open) (35/20) (rx+ and non-scaled Open competitors 50/35) Switching Arms After 6 Reps.

Wall Balls Partner is doing wall balls until partner #1 is done with their 12 Snatches, then switch roles until both partners have done 4-5 rounds of Snatches complete.

Street Cred:

Battle Rope 75 standard double wave AFAP. Rx+150 total…75 standard double wave and 75 alternating arm waves.

Author Bio

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