CrossFit Turbocharged – CrossFit
Warm-up
10 Bird Dogs
20 PT 20 ATW
Then 2 Rounds 3 reps w/ Empty Bar:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
BTN Push Press
Hang Power Snatch (hold catch)
Hang Snatch (pause 2 seconds @ knee)
Power Snatch + Hang Snatch (4 x (1+ 2) @ 80% of max PS.)
WOD Warm Up
1 min active hang from rig
Then, 10 reps of each WOD movement.
Metcon (Time)
For Time (15 Min Time Cap):
5 Pull Ups
10 Push Ups
15 TTB
10 Pull Ups
20 Push Ups
30 TTB
20 Pull Ups
40 Push Ups
60 TTB
40 Pull Ups
80 Push Ups
120 TTB
-Scaled-
For Time (15 Min Time Cap):
5 Pull Ups -or- Ring Rows
10 Push Ups
15 K2E
10 Pull Ups -or- Ring Rows
20 Push Ups
30 K2E
20 Pull Ups -or- Ring Rows
40 Push Ups
60 K2E
-Scaled V2-
4-5 Rounds (15 Min Time Cap):
10 Pull Ups -or- Ring Rows
10 Push Ups
10 K2E
**If you scaled HSPU for push ups yesterday, complete 10 Standing DB Strict Press (25’s/15’s) each time you’re supposed to do push ups today.