CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
:20 Singles → Fast Singles → Double Unders
10 Alt Lunge and Reach
10 Pause Jump Squats
10 High-to-Low Plank
2 Rounds*:
5 Inch Worms
5 BTN Push Press (Snatch Grip)
5 Sots press
5 OHS
10 Alt Cossack Squats (back rack optional)
5 Muscle Snatch
*First round with PVC / Second round with barbell.
Hang Snatch + OH Squat (5 x (1 + 2))
*Build across sets to find a challenging weight.
*Rest 2 min b/t sets
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP”
1 Hang Snatch (115/75)
3 Overhead Squats
25 Double Unders
-Rest 2:00-
6 Min AMRAP:
1 Hang Snatch (115/75)
3 Overhead Squats
25 Double Unders
*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.
-Scaled-
6 Min AMRAP:
1 Hang Snatch (75/55) -or- 4 Alt. DB Snatch (20/15)
3 Overhead Squats -or- 9 DB Front Squats
25 Plate Hops -or- 50 Single Unders
-Rest 2:00-
(Repeat 6 Min AMRAP)