CrossFit Turbocharged – CrossFit

Warm-up

2 Steady Rounds:

10 Push ups

10 Light Barbell or PVC Only Snatch Balance

15 Alternating Jumping Lunges

Even the best athletes should stay light on the Snatch Balance part of the warm up. Focus more on speed and range of motion.

Power Snatch

Power Snatch 4×1

Then

Snatch Pull 4×1

Then

Snatch DL 4×1

Start between 80% of your 1rm max Snatch and aim to increase weight across all twelve lifts. Pay attention to the video instructions. Watch the video here https://www.youtube.com/watch?v=o42K1IRtlBA&feature=youtu.be

Metcon (Time)

Metcon

3 Rounds of:

15-12-9 For Time…

DB or KB Box weighted Step Ups 20/16″ (rx+ 30/24”) (your average metcon weight for a KB swing split in half so that each hand has a KB or DB that together, equals close to this total)

Hang Power Snatch 95/65 (rx+ 135/115lbs)

Ring Dips (rx+ strict ring dips)

Accessory:

Take 5-7 min to find 1rm Max Box Jump

(rx+ after finding your 1rm, back it off to 80% of that and do 3 sets of 10 box jumps with 20 second rest in between each set. Remember that you are not fresh. Be conservative in your increases to work up to your 1rm for today)
Coaches Notes:

We were so impressed with everyone’s performance at Saturday’s Throwdown. Every brought it. And, put out 110%. For those who didn’t place, they gained very valuable experience while having good time. It’s a great opportunity to find weaknesses you may be unaware of or that are worse than you thought so that you are sure to work on them more to get up to par.