CrossFit Turbocharged – CrossFit
Warm-up
200m Row
20 PT, 20 ATW
10 Pause Jump Squats
Then 2 Rounds 5 Reps each w/ empty bar:
Muscle-Snatch
BTN Push Press
BTN Strict Press
OH Squat w/ 2 second pause
Snatch Grip Push Press + OH Squat (Build to a challenging weight for 5 x (2+2))
Metcon (Time)
5 Rounds:
5 DB Hang Snatch Left Arm
5 DB Hang Snatch Right Arm
5 DB Thrusters
200m Row
*Rx (50/35)
-Scaled-
4 Rounds
5 DB Hang Snatch Left Arm
5 DB Hang Snatch Right Arm
5 DB Thrusters
100m Row
*Rx (25/15)
Accessory Work
5:00 practicing Double (or Triple!) Unders.