10/1/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Double Unders

12 Alt. Lunge w/ PVC Pass Through

6 OHS (22X1)

:15 Wide Grip Hang (from pull-up bar)

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch (hold catch :02)

Power Snatch (2-2-2-2-2)

*Build to a heavy double!

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

3 Power Snatch (155/105)

6 TTB

6 Strict Pull-ups

6 TTB
-Scaled-

16 Min AMRAP:

3 Power Snatch (55/45) -or- 6 Alt. DB Snatch (25/15)

6 K2E

6 Jumping Pull-ups

6 K2E

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