4/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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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

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