CrossFit Turbocharged – CrossFit
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