7/8/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

25 Jumping Jacks

10 Scap Push-ups

25 Mountain Climbers

5 Paused Jump Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch (Hold catch :02)

Hang Power Snatch (3-3-3-3-3-3)

FOR TECHNIQUE!!

6 Min EMOM:

3 Hang Power Snatch (75/55)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

6 Burpees Over Bar

8 Hang Power Snatch (75/55)

10 Air Squats
Scaled:

12 Min AMRAP:

6 Up-Downs Over Bar

8 Hang Power Snatch (45/35) or Alt. DB Snatch (20/10)

10 Air Squats

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