CrossFit Turbocharged – CrossFit

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Warm-up

10 Air Squats

10 Drop Squats

Then 2 rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Power Snatch + Snatch Balance (4 x (2+1) @ challenging, but makeable weight)

Metcon (Time)

4 Rounds:

12 Alt DB Snatch (50/35)

20 box Jumps (24/20)

300m Row
-Scaled-

4 Rounds:

8 Alt DB Snatch (25/15)

12 Box Jumps/Step Ups

150m Row

Accessory Work

Plyo Push Ups, 4 x 10-15