Comp Class 1/22/2020

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds (start with bar and build to 50% of heaviest snatch.)

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Then…

Weightlifting

3-3-3 (65%, 75%, 85% of 1RM squat snatch)

Power Snatch

when running clock hits 5:00…

3-3-3 (65%, 75%, 85%)

Squat Snatch

when running clock hits 10:00…

3-3-3 (105%, 110%, 115%)

Snatch Pull

when running clock hits 15:00…

3-3-3 (115%, 120%, 125%)

Snatch-Grip RDL

Metcon

4:00 AMRAP

15 DB deadlift (50/35)

10 DB hang power clean (50/35)

5 DB push jerk (50/35)

Rest 2:00 then…

4:00 AMRAP

10 burpees over DB

20 DU

Rest 2:00 then…

4:00 AMRAP

15 DB deadlift (55/40)

10 DB hang power cleans (55/40)

5 DB push jerk (55/40)

**Every Rep short of 260 equals 1 length bear crawl. **

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