CrossFit Turbocharged – CrossFit
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