CrossFit Turbocharged – CrossFit
Warm-up
20 PT, 20 ATW
2 Rounds, 3 reps each w/ empty barbell:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
OH Squat
Hang Power Snatch (hold catch)
Hang Snatch (pause at knee 2 seconds)
Snatch (3×3 @ 85% max snatch)
Snatch Pull (3×3 @ 100-105% of max snatch)
Snatch Grip Deadlift (3×3 @ 105-110% of max snatch)
WOD Warm Up
1 Min Jump Rope
Metcon (Time)
100 Double Unders
21 Dual DB Snatches (50/35)
100 Double Unders
15 Dual DB Snatches
100 Double Unders
9 Dual DB Snatches
-Scaled-
75 DU Taps or 50 DU attempts (2 min max)
21 Dual DB Snatches (25/15)
75 DU Taps or 50 DU attempts (2 min max)
15 Dual DB Snatches
75 DU Taps or 50 DU attempts (2 min max)
9 Dual DB Snatches