CrossFit Turbocharged – CrossFit
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