CrossFit Turbocharged – CrossFit
Warm-up
Barbell Only or PVC Snatch Warm Up
2 Rounds of:
1 Tall Snatch, 1 O/H Squat
1 Muscle Snatch, 1 O/H Squat
1 Power Snatch, 1 O/H Squat
1 Squat Snatch, 1 O/H Squat
20 Dubs
Snatch
Misfit Snatch Complex x 5 Snatch, O/H Squat, Snatch From Hang, O/H Squat. Look to improve your score from last time. Ideally this is a Squat Snatch, but scale by doing power snatch.
Metcon (AMRAP – Reps)
2 Rounds of:
AMRAP 6 Minutes:
5 Muscle Ups (Ring or Bar) )Scaled you choose to do pull up portion of MU only or Dip portion of MU only based on perceived weakness. In this case, meaning, work your weakness
10 Thrusters (95/65) (Rx+115/75)
50 Double Unders
Rest 2:00
Start over with full intensity after rest
Score is total reps