CrossFit Turbocharged – CrossFit

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Warm-up

Line Drills:

-Inch Worms

-Toy Soldier Kicks

-Frog Jumps (Full Squat, then jump for height)

-Broad Jumps

-Up Down Broad Jumps

-Burpee Broad Jumps

Then 2 Rounds, 5 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Hang Power Snatch (10 min to build to challenging double!)

Metcon (Time)

For Time (18 min cap):

2 Rounds of:

15 Hang Power Snatch (95/65)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 Rounds of:

10 Hang Power Snatch (135/95)

10 Burpee Over Bar

400m Run

*Score = total work + rest time.
-Scaled-

For Time (18 min cap):

2 Rounds of:

10 Hang Power Snatch (65/55) -or- Alt. DB Snatch (20/10)

10 Burpee Over Bar

200m Run

Repeat.