CrossFit Turbocharged – CrossFit

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Warm-up

25 Jumping Jacks

25 Jump Squats

20 PT, 20 ATW

Then, 2 Rounds 5 reps each w/ empty bar:

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch Balance (4 x 4 @ 70-80% of max snatch balance.)

WOD Warm Up

(empty barbell)

7 Snatch-Grip RDL

7 Muscle Snatch

7 Hang Power Snatch

Metcon (Time)

400m Run

15 Power Snatches (95/65)(RX+135/95)

400m Run

12 Power Snatches

400m Run

9 Power Snatches

400m Run
-Scaled-

200m Run

12 Power Snatches (65/55) -or- Alt. DB Snatches

200m Run

9 Power Snatches -or- Alt. DB Snatches

200m Run

6 Power Snatches -or- Alt. DB Snatches

200m Run