CrossFit Turbocharged – Barbell Club
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. **