CrossFit Turbocharged – CrossFit
Warm-up
500m Row
Then 2 Rounds 5 Reps w/ empty bar:
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
OH Squat
Hang Power Snatch
Hang Snatch
Snatch Pull + Snatch (4 x (1 + 1) @ 70-75% of 1RM)
*pause :02 at knee both reps
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Sit Ups
-Scaled-
15 Min AMRAP:
5 Jumping Pull Ups or Ring Rows
10 Band Assisted Push Ups
15 Lying Leg Raises