CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up/Down dogs
:30 Hang from rig
5 Jump Squats
5 V-ups
1 Wall Walk
Then, 4 Reps each movement w/ empty barbell:
Muscle-Snatch
Snatch High Pull
Snatch-Grip RDL
BTN Press
OHS
Hang Power Snatch (pause 2 seconds at knee)
Hang Squat Snatch (pause 2 seconds in hole)
Snatch Pull + Snatch (4 x (2 + 1) @ 75-80% of max HS)
Metcon (Time)
3 Rounds:
40 TTB
25 HSPU
Scaled:
3 Rounds:
25 Sit Ups
15 Push Ups
Accessory Work
3 x 20 Dual KB Psoas March
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