CrossFit Turbocharged – CrossFit
Warm-up
10 Bird Dogs
20 PT 20 ATW
Then 2 Rounds 3 reps w/ Empty Bar:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
BTN Push Press
Hang Power Snatch (pause 2 seconds @ knee)
Hang Snatch
Hang Power Snatch + Snatch (4 x (2+1) @ 75-85% of max HPS)
Metcon (Time)
21-15-9
OH Squat (115/75)
Box Jumps (30/24)
-Scaled-
21-15-9 or 15-12-9
OH Squat (45/35)
Box Jumps or Step Ups (18/12)
Accessory Work
Bottoms Up KB Rack Squats, 3 x 10