CrossFit Turbocharged – CrossFit
Warm-up
200m Run
20 Box Step Ups
10 Box Jump-overs
Then 2 rounds 5 Reps each w/ empty bar:
Snatch-Grip RDL
Muscle Snatch
OH Squat
Snatch Balance
Hang Power Snatch
Hang Snatch
Snatch + Hang Snatch (4 x (1 + 1) @ 85% of max Hang Snatch)
*pause 2 seconds at knee first rep
Metcon (Time)
4 Rounds:
8 Power Snatch (95/65)
12 Pull Ups
50 Double Unders
-Scaled-
4 Rounds:
8 Alternating DB Snatch (25/15)
10 Ring Rows/Jumping Pull Ups
50 Single Unders
Accessory Work
Half Kneeling Landmine Cross Body Press, 3 x 8L/8R @32×1
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