CrossFit Turbocharged – CrossFit

Warm-up

Single leg bridges

Banded glute activation

“Misfit Snatch Warm Up” w/ Barbell (Tall power snatch, 1 O/H squat, 1 power snatch from power position, 1 O/H Squat, 1 Power Snatch from hang followed by O/H Squat, 1 Power Snatch from mid-shin followed by 1 O/H Squat.) Repeat each one more time.

Squat Snatch

Misfit Snatch Complex x5 – Squat Snatch followed by 1 O/H Squat followed by Snatch from hang position followed by an O/H Squat.

Metcon (Time)

4 sets for time of:

10 Box Jumps (24/20) (30/24)

10 Deadlifts (135/115) (Rx+225/185)

15 Ski with band

Bitch Work

Battle Ropes 100 reps standard two arm wave (rx+ add 50 alternating arm waves