CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
Lying OH Wall Press (4 breaths)
10 PT, 10 ATW
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 Pull + Power Snatch + Snatch (3 x 1)
*Find challenging weight and complete 3 sets of complex with no misses.
Metcon (Calories)
12 Min EMOM
Min 1: 10 HSPU
Min 2: 15 KB Swings (70/53)
Min 3: Max Cal Row
Min 4: Rest
-Scaled-
12 Min EMOM (*Rest by :40 mark of each min)
Min 1: 10 DB Strict Press (25/15)
Min 2: 15 KB Swings (26/18)
Min 3: Max Cal Row
Min 4: Rest