CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
20 Banded Glute Activation
10 Squats
10 Push Ups
10 Snatch Grip Deadlift w/ empty bar
10 Snatch From Power Position w/ Empty bar
10 Power Snatches w/empty bar first round. Then @30% for 2nd round
Bench Press w/ 2 sec pause at chest (3×3 pause on the chest for first 2 reps)
Strict Press (3×3 @ 80%)
Metcon (AMRAP – Rounds and Reps)
CrossFit Games Open 16.3
AMRAP 7 minutes (@ competition intensity)
10 power snatches
3 bar muscle-ups
(Scaled 1 make it Chest to Bar Pull Ups aka Masters version of 16.3)
Men use 75 lb.
Women use 55 lb.