9/17/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 PT

10 ATW

10 Alt. Cossack Squats

10 Tempo Air Squats @ 3111

Then, 2 Rounds:

5 Snatch-Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats (pause :02 in hole)

Overhead Squat (3 x 5 @ 70-80%)

*:03 eccentric all reps.

Metcon (Weight)

4 Rounds (for quality):

10 Alt. Front Rack Lunges (135/95)

1:00 Front Rack Hold

10 OH Squats

1:00 OH Hold

*Choose weight that allows you to complete Lunges + FR Hold and OH Squats + OH Hold without dropping. Drop bar and rest between FR Hold and OH Squats.
-Scaled-

(65/45)

Substitute Front Squats for OH Squats.

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