CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 2 Rounds:
10 PT
10 ATW
10 Hollow Rocks
10 Tuck Ups
Then, 2 Rounds 5 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Strict Press
Snatch Balance
Hang Power Snatch
3 Position Power Snatch (hip, hang above knee, floor) (3 x 1)
Weight for entire complex will be determined by what you can snatch from the hip.
3 sets of complex with no misses.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
200m Run
12 Alt. DB Snatch (50/35)
20 Alt. Single-Leg V-Ups
-Scaled-
12 Min AMRAP:
100m Run
12 Alt. DB Snatch (20/15)
20 Tuck Ups