2/8/19 CrossFit Near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Rack Box Squat (5 x 5 @ 85-95% of max Front Squat)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ

WOD Warm Up

20 PT, 20 ATW

10 Pull & Press w/ change plates

15 Pause Jump Squats

Metcon (Time)

For Time:

10 Alternating DB Snatches (50/35)

15 Box Jumps (30/24)

20 Alternating DB Snatches

15 Box Jumps

30 Alternating DB Snatches

15 Box Jumps

40 Alternating DB Snatches

15 Box Jumps
-Scaled

4 Rounds:

20 Alternating DB Snatches (25/15)

10 Box Jumps (28/12)

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