6/28/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 Box Step Ups

10 Box Jump-overs

Then 2 rounds 5 Reps each w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Hang Snatch

Snatch + Hang Snatch (4 x (1 + 1) @ 85% of max Hang Snatch)

*pause 2 seconds at knee first rep

Metcon (Time)

4 Rounds:

8 Power Snatch (95/65)

12 Pull Ups

50 Double Unders
-Scaled-

4 Rounds:

8 Alternating DB Snatch (25/15)

10 Ring Rows/Jumping Pull Ups

50 Single Unders

Accessory Work

Half Kneeling Landmine Cross Body Press, 3 x 8L/8R @32×1

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Author Bio

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