CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
10 Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump
Then 2 Rounds w/ empty barbell:
5 Back Squats
8 Strict Presses
6 Hang Muscle Snatches
5 OH Squats
Back Squat (5 x 3 @ 70-80% of 1RM*)
-Rest at Least 2:00 b/t Sets-
*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.
Metcon (Time)
9 Min AMRAP:
9 Overhead Squats (95/65)
9 Burpees Over Bar
-Scaled-
9 Min AMRAP:
9 Overhead Squats (65/45) -or- Goblet Squats (26/18)
6 Burpees Over Bar