CrossFit Turbocharged, CrossFit Turbocharged – CrossFit
Warm-up
12 Cals on Rower
While waiting for Rower…
2 Rounds of:
5 Slow Ring Rows
10 KB Push Press (5 each arm)
10 Goblet Squats w/ KB
10 KB Swings
10 Jump Squats
Then…
5 of each of the Metcon’s movements w/ light weight
Mobilize
Snatch
4×2 Snatch From Power Position
4×2 Snatch From Hang
4×2 Snatch From Floor @70-85%
Even more focus on optimal movement today and less with a PR mind oriented. However, with good movement a PR may likely, organically, follow.
If you feel a PR is with in close reach, go for it. That is sort of a general rule for those who may not know. We all have particular good days where the stars align. We do not want to thwart a potential PR if it might be there.
Is the bar close enough to your body?
Is your 1st pull good enough to allow an effective 2nd pull?
Is your body weight where it needs to be on the 1st pull?
Is your 3rd pull fast enough. Are you truly getting underneath the bar or riding it down?
Do you have proper breath support?
And, so on…check yourself. The above were just a few of over a dozen things to consider. Oh, having a teammate video you is never a bad thing. Make sure they video with a side view.
Metcon (Time)
5 Rounds for time of:
10 (5 ea Arm) KB Muscle Snatch 53/35 Rx+70/53
10 (5 ea Arm) KB Thruster (KB 1 arm at a time) 53/35 Rx+70/53
10 Box Jumps 24/20 Rx+ 30/24
Accessory
2 attempts Max Pull Ups (For those unable to do 10 unbroken Pull-Ups, do 2 attempts for max Ring Rows).