CrossFit Turbocharged – CrossFit
Warm-up
20 PT, 20 ATW
10L/10R ½ Kneeling Bottoms Up KB Presses (light)
2 Rds, 5 reps each w/ empty barbell:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
Drop Snatch to Power Position
Hang Power Snatch (hold catch)
Power Snatch (4 x 2 @ 90% of Max PS)
Metcon (Time)
5 Rounds:
9 Push Press (95/65)(RX+115/80)
5 Hang Squat Snatches
200m Run
-Scaled-
5 Rounds:
9 Push Press (45/35)
5 Hang Power Snatches
200m Run
-or-
5 Rounds:
9 DB Push Press (25/15)
6 Alternating DB Snatches
100m Run