2/5/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT, 20 ATW

Then, with empty barbell:\

5 Snatch-Grip RDL

5 Muscle-Snatch

5 Snatch High Pull

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

3 Position Snatch (mid thigh, below knee, floor) (Build to a challenging weight and complete 3 sets.)

*Weight for entire complex will be determined by what you can snatch from the hip.

*No misses!

Metcon (Weight)

Every 3 min, for 15 min:

8 Power Snatch (75/55)(RX+95/65)

10 OH Squats (75/55)(RX+95/65)

12 Burpees Over Bar

*Goal is to go unbroken, so choose a light weight that allows you to keep the bar in your hands!
-Scaled-

Every 3 min, for 15 min:

8 Power Snatch (45/35) -or- 8 Alternating DB Snatch (25/15)

10 OH Squats (45/35) -or- 10 Goblet Squats (25/15)

12 Burpees Over Bar

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