CrossFit Turbocharged – CrossFit
Warm-up
With a partner… One athlete on the Rower the other with a PVC:
1 Round
P1: Row
P2, Complete Full Round Of:
5 Inch Worms
5 BTN Strict Press with PVC
5 BTN Strict Press from ¼ squat with PVC
5 Sots Press with PVC
1 Round
P1: Row
P2, Complete Full Round:
5 Overhead Squats with PVC
5 Jumping Back Squats with PVC
5/5 Cossack Squat w/ PVC in Back Rack Position
5 Hang Muscle Snatch with PVC
Then 2 Rounds 3 Reps w/ empty bar:
Snatch-Grip RDL
Snatch High Pull
Hang Power Snatch
Hang Squat Snatch
Snatch (1-1-1-1-1)
*Start moderate and build to heavy single rep.
* Rest 2 min between sets.
Metcon (2 Rounds for reps)
12 Min EMOM:
Min 1 – :45 ME Dual DB Snatch (50/35)
Min 2 – :45 ME Double Unders
(To score, enter lowest round of DB Snatch and lowest round of DUs)
-Scaled-
12 Min EMOM:
Min 1 – :30 ME Dual DB Snatch (20/10)
Min 2 – :30 ME Double Unders/DU Attemps/DU Taps/Single Unders