CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 PVC Pass Through Lunges
10 Scap Pull-Ups
10 Push Ups
Then…
2 Rounds 5 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Strict Press
OHS
Hang Snatch
3 Position Snatch (mid thigh, below knee, floor) (1 x 3)
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Metcon (Weight)
12 Min EMOM:
MIN 1 – 3 Hang Power Snatch (155/105)(RX+185/135)
MIN 2 – 9, 12, or 15 TTB
MIN 3 – 9, 12, or 15 HRPU
-Scaled-
12 Min EMOM:
MIN 1 – 3 Hang Power Snatch (75/50) or 10 Alt. DB Snatch (25/15)
MIN 2 – 9, 12, or 15 K2E
MIN 3 – 9, 12, or 15 Band Assisted Push Ups