CrossFit Turbocharged – CrossFit

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Warm-up

10 Air Squats

10 Drop Squats

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

Snatch Balance + OHS (Build to a challenging weight, complete 3 sets.)

*(Snatch Balance + OH Squat) + (Snatch Balance + OH Squat)

WOD Warm Up

With an empty barbell:

7 Snatch-Grip RDL

7 Snatch High Pull

7 Power Snatch

Metcon (Time)

With a partner sharing reps, 3 Rounds:

50 Cal Row

40 Box Jump Overs (24/20)

20 Power Snatch (95/65)
-Scaled-

With a partner sharing reps, 3 Rounds:

30 Cal Row

30 Box Jumps -or- Box Step-overs

20 Alternating DB Snatch (25/15)

Accessory Work

Snatch Pull, 3×3 @ 100-110% of max snatch.