CrossFit Turbocharged – CrossFit
Warm-up
2 rounds (Each of the following are to be followed by 1 O/H Squat with a pause at the bottom):
1 Tall Snatch
1 Muscle Snatch
1 Power Snatch
1 Squat Snatch
Followed by…
2 rounds of (Each to be followed by 1 front squat with a pause at the bottom):
1 Muscle Cean
1 Power Clean
1 Squat Clean
Followed by…
2 rounds of:
1 strict press
1 push press
1 push jerk
1 split jerk
Olympic Lifting Total (Total Weight)
**2 months and over ONLY
(Compare to your scores on 12/8/16)
30 minutes to attempt a max snatch and max clean and jerk. You are allowed 3 attempts at each lift.
The order for performing the lifts will be the snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. The lifts must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts.
Metcon (AMRAP – Rounds and Reps)
**2 months and under
Skill: SDHP
WOD: 12 Minute AMRAP
200m Run (20 seconds standard stride, 20 seconds sprint, repeat)
10 Sumo Deadlift High Pulls
20 Push Ups
Coaches scale accordingly*