CrossFit Turbocharged – CrossFit
Warm-up
200m Run
20 PT, 20 ATW
Then 2 Rounds 3 reps w/ empty barbell:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
Drop Snatch to Power Position
Snatch from below knee
Snatch (4 x 2 @ 80%)
*2 second pause @ knee first rep
WOD Warm Up
2 Rounds w/ empty bar:
5 Front Squats
5 Push Press
5 Thrusters
Metcon (Time)
3 Rounds:
400m Run
12 Thrusters (75/55)
21 Burpee Over Bar
-Scaled-
3 Rounds:
200m Run
12 Thrusters (45/35)
12 Burpees Over Bar
Accessory Work
Sorenson Hold, Accumulate 2 minutes (RX+ hold plate)