CrossFit Turbocharged – CrossFit
Warm-up
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 Pull + Snatch (4 sets @ 80-90% of max Snatch.)
Metcon (Time)
5 Rounds:
200m Run
2 Lengths Single-Arm OH DB Lunge (50/35)
-Scaled-
5 Rounds:
200m Run
2 Lengths Single-Arm OH DB Lunge (25/15) -or- KB Front Rack Lunge (26/18)
Accessory Work
Tempo Push Ups 3 x 10 @ 3-3-3