2/20/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alternating Lunge and Reach

5L/5R ½ Kneeling Bottoms Up KB Press (light)

10 Alternating Jump Lunges

5 Zots Press w/ :03 eccentric (empty bar)

Zots Press (4 x6 @ challenging weight)

*Superset w/ Bulgarian SS.

Bulgarian Split Squat (4 x 10L/10R @ challenging weight)

*To be completed right after each set of Zots Press.

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Metcon (Time)

For Time:

15 Power Snatch (95/65), 15 Box Jumps (30/20), 10 Burpees

12 Power Snatch, 15 Box Jumps, 10 Burpees

9 Power Snatch, 15 Box Jumps, 10 Burpees

6 Power Snatch, 15 Box Jumps, 10 Burpees
-Scaled-

4 Rounds:

5 Hang Power Snatch (75/55)

10 Box Jumps (18/12)

6 Burpees

-1 Min Rest-