03/09/2017 Cherry Hill Nj CrossFit

CrossFit Turbocharged – CrossFit


Empty Barbell or PVC Bergener Warm Up

:30 Mini Kipping

:30 Dead Hang

Snatch Balance ( 6×1 Snatch Balance +2 O/H Squat = 1 Increasing )

Power Snatch

2 @ 55%

2 @ 60%

2 @ 70%

Metcon (No Measure)

16 Minute EMOM:

Odd Min: 10 Burpees + 5 Pull Ups (rx+12 Burpees + 7 Pull Ups)

Even Min: Movement 2 is your weakness w/ 20 seconds rest at the end of each minute. Open competitors may also use their even minute as active rest (anything from particular areas to stretch, a movement super light and low reps, or laying down on a lacrosse ball in between the scap to open up over head movements, etc)

2 Min Rest Followed by….

400m Run

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