3/28/19 CrossFit Haddonfield Cherry Hill Marlton Collingswood

CrossFit Turbocharged – CrossFit

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Warm-up

10 Bird Dogs

20 PT 20 ATW

Then 2 Rounds 3 reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

BTN Push Press

Hang Power Snatch (pause 2 seconds @ knee)

Hang Snatch

Power Snatch + Snatch (4 x (1 + 1) @ 75-85% of max Power Snatch)

Metcon (Time)

21 Alternating DB Snatch (50/35)

9 HSPU (RX+ Strict)

20 Goblet Squats (holding DB)

15 Alternating DB Snatch

12 HSPU

20 Goblet Squats

9 Alternating DB Snatch

15 HSPU

20 Goblet Squats
-Scaled-

21 Alternating DB Snatch (20/15)

9 Inverted Push Ups -or- Zots Press

20 Air Squats

15 Alternating DB Snatch

12 Inverted Push Ups -or- Zots Press

20 Air Squats

9 Alternating DB Snatch

15 Inverted Push Ups -or- Zots Press

20 Air Squats

Author Bio

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