CrossFit Turbocharged – CrossFit
Warm-up
Warm up:
2:00 each side OH Mobility
Then 2 Rounds 3 reps w/ empty barbell:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
Drop Snatch to Power Position
Snatch from below knee
Snatch (4 x 3 @ 75-85% of 1RM)
WOD Warm Up
1 Min Jump Rope
20 Partner Wall Balls
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
60 Double Unders
15 Wall Balls (20/14)
15 Dual DB Snatches (50/35)
-Scaled-
12 Min AMRAP:
30 DU Attempts/60 Single Unders/60 DU Taps
15 Wall Balls (14/10)
10 Dual DB Snatches (20/10)
Rest :30