CrossFit Turbocharged – CrossFit
Warm-up
Empty Barbell or PVC Bergener Warm Up
:30 Mini Kipping
:30 Dead Hang
Snatch Balance ( 6×1 Snatch Balance +2 O/H Squat = 1 Increasing )
Power Snatch
2 @ 55%
2 @ 60%
2 @ 70%
Metcon (No Measure)
16 Minute EMOM:
Odd Min: 10 Burpees + 5 Pull Ups (rx+12 Burpees + 7 Pull Ups)
Even Min: Movement 2 is your weakness w/ 20 seconds rest at the end of each minute. Open competitors may also use their even minute as active rest (anything from particular areas to stretch, a movement super light and low reps, or laying down on a lacrosse ball in between the scap to open up over head movements, etc)
2 Min Rest Followed by….
400m Run