CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then 2 rounds
10 PT, 10 ATW
5 Up/Down Dogs
Then 2 Rounds w/ empty barbell:
5 Strict Press
5 Push Press
5 Split Jerk (hold split)
Split Jerk (4 x 3 AHAP )
*3 second hold in split
Warm-up
WOD Warm Up:
1 Round w/ empty barbell
5 Snatch-Grip RDL
5 Muscle-Snatch
5 Hang Power Snatch
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
200m Run
10 Power Snatch (95/65)
15 Pull Ups
-Scaled-
12 Minute AMRAP
200m Run
5 Hang Power Snatch (45/35) -or- 10 Alt DB Snatch (25/10)
8 Jumping Pull Ups/Ring Rows
:30 rest
Accessory Work
Skin the Cat!
https://www.instagram.com/p/Bm9CLtTjiOV/?hl=en&taken-by=functional.bodybuilding