CrossFit Turbocharged – CrossFit
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.