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 in catch)
Hang Power Snatch + Power Snatch (4 x (2 + 1) @ 75-80% of max Power Snatch)
Metcon (Time)
3 Rounds:
5 DB Snatch (right arm)
5 SA DB OH Squats (right arm)
10 L-Sit Pull Ups
5 DB Snatch (left arm)
5 SA DB OH Squats (left arm)
10 L-Sit Pull Ups
*Rx (50/35)
3 Rounds:
5 DB Snatch (right arm)
5 Goblet Squats (using single DB)
7 Jumping Pull Ups/Ring Rows
5 DB Snatch (left arm)
5 Goblet Squats (using single DB)
7 Jumping Pull Ups/Ring Rows
*(25/15)