12/27/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT, 20 ATW

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

3 Position Snatch (mid thigh, below knee, floor) (Build to a challenging weight and complete 3 sets )

*Weight for entire complex will be determined by what you can snatch from the hip.

*No misses!)

Metcon (Time)

3 Rounds:

400m Run

10 Strict Pull Ups

15 Hang Power Cleans (95/65)(RX+135/95)
-Scaled-

3 Rounds:

200m Run

10 Jumping Pull Ups

10 Hang Power Cleans (65/45)