CrossFit Turbocharged – CrossFit
Warm-up
1 minute sitting in bottom of squat
10 PT, 10 ATW
Then, with empty barbell:
5 Muscle-Snatch
5 Snatch High Pull
5 Snatch-Grip RDL
5 BTN Press
5 OHS
5 Hang Power Snatch (pause 2 seconds at knee)
…Then, 3 Snatches from each position.
3 Position Snatch (mid thigh, below knee, floor) (3 x 1 at challenging weight)
*Weight for entire complex will be determined by what you can snatch from the hip.
**Find challenging weight and complete 3 sets of complex with no misses.
Metcon (AMRAP – Reps)
10 Minute EMOM:
Min 1: 1 Power Snatch + 3 OHS (95/65) (RX+ 115/80)
Min 2: :30 of Double Unders
**score WOD using total reps of completed double unders.
Scaled:
10 Minute EMOM
Min 1: 10 Alt DB Snatches (25/15)
Min 1: :30 of Single Unders