CrossFit Turbocharged – CrossFit

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Warm-up

2:00 each side OH Mobility

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch (15 Minutes to test a 2RM!)

WOD Warm Up

2 Rounds:

:30 Ring Support (scaled: box support)

5 V-Ups

Then 2 Rounds 5 reps w/ empty bar:

Muscle Clean

Hang Power Clean (hold catch)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

9 Power Cleans (135/95)

12 TTB

15 Ring Dips
-Scaled-

10 Minute AMRAP:

6 Power Cleans (75/55)

12 K2E

15 Box/Bench Dips

-:30 rest-