CrossFit Turbocharged – CrossFit
Warm-up
25 Jumping Jacks
10 Drop Squats
10 Jump Squats
20 PT, 20 ATW
Then, 2 Rounds 5 reps each w/ empty bar:
BTN Push Press
BTN Strict Press
OH Squat w/ 2 second pause
Sn Balance w/ 2 second pause
Snatch Balance (Test 2RM!)
*Beginners, 4 x 3 @ moderate weight.
WOD Warm Up
WOD Warm Up:
2 Rounds 3 Reps w/ empty bar:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
Hang Power Snatch (hold catch)
Metcon (Time)
3 Rounds:
20 Alternating DB Snatches (50/35)
10 Burpees over DB
Rest 3 min
3 Rounds:
10 Hang Power Snatches (95/65)
10 Burpees over Bar
-Scaled-
2 Rounds:
20 Alternating DB Snatches (20/15)
10 Burpees over DB
Rest 3 min
2 Rounds:
10 Hang Power Snatches (45/35) -or- 10 Alternating DB Snatches (20/15)
10 Burpees over Bar