CrossFit Turbocharged – Barbell Club
CYCLE 4- LAST CYCLE WITH COACH KATIE
Warm-up
2 rounds (start with bar and build 50% of heaviest squat 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
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
A. On running clock…
600m sprint
Max calories on assault bike until clock reaches 4:00
*Athlete with the largest differential between 600m time and calories biked owes their difference subtracted by smallest difference in burpees* (each second on run=1. Each calorie biked=1)
B. 12:00 AMRAP
Partner A: 50yd sled push (225/135) *25yd down and back*
Partner B: 5 DB goblet squats (75/50) + 5 DB ground to shoulder (75/50)
Accessory Work
3 rounds:
5/5 high plank KB drags
20 leg lifts over KB
20 banded deadbugs