CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Push Up to Down Dog
10 Alt. High Plank Shoulder Taps
8 Up Downs
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL
Hang Power Cleans
Push Press (:03 eccentric)
Strict Press (:02 lockout)
Strict Press + Push Press (4 x (1 + 2) at moderate load)
*Clean from floor!
WOD Warm Up
2 Rounds 5 Reps w/ Empty Bar:
Muscle Snatch
Hang Power Snatch
Metcon (No Measure)
15 Min EMOM
Min 1 – 8 Strict Press (95/65)|(65/45)
Min 2 – 8 Hang Power Snatches
Min 3 – 12 Burpees over Over Bar
-Scaled-
15 Min EMOM
Min 1 – 8 Strict Press (65/45)
Min 2 – 8 Hang Power Snatches or DB Snatches (25/15)
Min 3 – 12 Up-Downs over Over Bar