CrossFit Turbocharged – CrossFit
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)