4/4/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now