CrossFit Turbocharged – CrossFit
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