CrossFit Turbocharged – CrossFit

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Warm-up

Accumulate 2:00 of Jump Rope

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (hold catch)

5 Hang Snatch (pause 2 sec at knee)

Snatch (Build up to a challenging weight for a double.)

*2 second pause at knee both reps.

Metcon (AMRAP – Rounds and Reps)

10 Min, Ascending ladder:

1 HSPU

1 TTB

20 Double Unders

2 HSPU

2 TTB

20 Double Unders

3 HSPU

3 TTB

20 Double Unders

….
Scaled: 8 Min, Ascending ladder:

1 Push Up

1 K2E

20 Single Unders

2 Push Ups

2 K2E

20 Single Unders

3 Push Ups

3 K2E

20 Single Unders

….