CrossFit Turbocharged – CrossFit
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