CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds, 3 reps each w/ empty barbell:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
Drop Snatch to Power Position
OH Squat
Hang Snatch
Hang Snatch (5 x 3 @ 70-75% of Max Hang Snatch)
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
10 DB Snatch (50/35)
10 Burpees
Rest 3 minutes
5 Min AMRAP:
10 DB Push Press (50s/35s)
10 Pull Ups
-Scaled-
5 Min AMRAP:
10 Alt DB Snatch (25/15)
6 Burpees
Rest 3 minutes
5 Min AMRAP:
10 DB Push Press (25s/15s)
10 Jumping Pull Ups/Ring Rows
Accessory Work
L-Sit circles
https://www.instagram.com/p/BeYQLhLDtjK/?hl=en&taken-by=functional.bodybuilding)