CrossFit Turbocharged – CrossFit
Warm-up
10 Banded glute activation (make sure you are walking sideways in a ¼ squat forcing knees out)
10 Alternating Jumping Lunges
Followed by…
Snatch Barbell Warm Up (below. Find balance and stability at the bottom of each O/H squat before coming back up)
Set 1
1 Tall power snatch into 1 O/H Squat with 1 second pause at bottom
1 Snatch from power position aka Pos #1 into 1 O/H Squat w/ 1 second pause
1 Low Hang Power Snatch into 1 O/H Squat w/ 1 second pause
1 Power snatch from mid shin into 1 O/H Squat w/ 1 second pause
Set 2
Same as set 1, except you aren’t landing in the power position before going into your O/H squat. Instead, get under that bar all the way (beginners repeat set 1) and you’ll get your O/H Squat in by simply standing up.
Snatch
Find 1 rep max Snatch (just like 2 weeks ago when you did one rep max c n j, be sure to log your 1rm today so that we can retest next month)
Metcon (Time)
Metcon- For Time
Run 400 meters (rx+800)
Right into 4 sets of…
8 Wall Walks (rx+12)
8 Front Squats 95/65 (rx+ 135/115)
Immediately followed by…
Run 400 meters (rx+800)
3 minute rest followed by….
Accessory-
Hold side plank alternating sides every 20 seconds for 2 minutes (on elbow) (rx+alternate once a minute for 4 minutes)