2/10/17 CrossFit South Jersey

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.

Author Bio

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