3/22/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

Warm Up:

10 Push Ups

10 Jump Squats

20 Single Leg Bridges (10 Each Leg)

10 Med Ball Cleans

Coach’s Power Snatch Warm Up

Power Snatch (3×3 @ 70% )

Snatch Pull (3X3 @ 80%)

Snatch Grip Deadlift (3X3 @ 90%)

Metcon (Time)

5 Rounds:

8 Power Snatch (95/65 Rx+135/95) (Weight should allow for Minimum first set unbroken)

8 Ring Dips

:30 Rest

Accessory Work

Team Row Race

8 MIN AMRAP – Winning team is the one with the most meters completed at the end of 8 min. Alternate amongst team members. Cannot row more than 250m per turn

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now