CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

200m Run

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch (4 x 2 @ 80-90% of max snatch)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
-Scaled-

“Mini Nancy”

4 Rounds of:

200m Run

10 OH Squats (45/35) -or- Goblet Squats (35/26)

Accessory Work

Shoulder Taps, 3 x 10-20