CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds Of:
10 Banded Good Mornings
10 Banded Glute Activation
10 Scap Pull ups
10 Push ups
:30 Mobilize Shoulders w/ pvc
Power Snatch
Power Snatch 4×2 @80% followed by Snatch Pull 4×2 @95%
Then…
3×8 Bent Barbell Row @60% Not Pendley Row. Bring the bar to the belly button.
Metcon (Time)
For Time:
3 rounds of the following 2 movements, 1 minute rest, and then finishing with 1 round of Barbara for time:
7 Hang Power Snatches (95/65) (rx+ 115/85)
7 O/H Squats (95/65) (rx+ 115/85)
Rest precisely 1 minute and then…
“Barbara”
1 round included in your over all time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats