10/30/19 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

5 Inch Worms

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Then…

2 Rounds:

5 BTN Strict Press

5/5 Alt. Cossack Squats (Back Rack optional)

5 Muscle Snatch

5 Snatch Balance

*First round with PVC / Second round with empty bar.

3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

*Weight for entire complex will be determined by what you can snatch from the hip.

Metcon (Time)

12-9-6-3-6-9-12

Squat Snatch (95/65)

24-18-12-6-12-28-14

TTB

*15:00 time cap.
-Scaled-

12-9-6-3-6-9-12

Power Snatch (65/45)

24-18-12-6-12-28-14

K2E

Author Bio

adminCF

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