CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then 2 Rounds:
5 Inch Worms
10 Pause Jump Squats
5 Snatch-Grip RDL (empty Bar)
10L/10R Single Leg Glute Bridges
Halting Snatch Grip Deadlift (4 x 5 @ 80-85% of 1RM Snatch.)
*pause 2-3 seconds at top of each rep.
The halting snatch deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the snatch.
Perform a snatch deadlift up to the designated height (usually upper thigh or hip), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the pause position will be at the upper thigh or hip; in this position, the shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the heels than the balls of the feet but with full foot contact on the floor.
https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/
WOD Warm Up
2 Rounds:
10 Light DB Front Squats
10 Ring Rows (3 second eccentric)
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
2 DB Front Squats (50s/35s)
2 Pull Ups
4 DB Front Squats
4 Pull Ups
6 DB Front Squats
6 Pull Ups
8 DB Front Squats
8 Pull Ups
and so on….
-Scaled-
9 Min AMRAP:
2 DB Front Squats (20s/15s) -or- Goblet Squats (26/18)
2 Banded Pull Ups -or- Ring Rows
4 DB Front Squats
4 Banded Pull Ups -or- Ring Rows
6 DB Front Squats (20s/15s) -or- Goblet Squats (26/18)
6 Banded Pull Ups -or- Ring Rows
and so on….