CrossFit Turbocharged – CrossFit
Warm-up
1 minute sitting in bottom of squat
20 PT, 20 ATW
Then, with empty barbell:
5 Muscle-Snatch
5 Snatch High Pull
5 Snatch-Grip RDL
5 BTN Press
5 OHS
5 Hang Power Snatch (pause 2 seconds at knee)
…Then, 3 Snatches from each position.
3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex.)
*Weight for entire complex will be determined by what you can snatch from the hip.
Find challenging weight and complete 3 sets of complex with no misses.
Metcon (AMRAP – Reps)
Tabata Push Ups
Rest 1 Min
Tabata Box Jumps
Rest 1 min
Tabata Double Unders
-Scaled-
Tabata Push Ups
Rest 1 Min
Tabata Box Step Ups
Rest 1 min
Tabata Single Unders
Accessory Work
Single Leg Barbell Glute Bridge, 3 x 8L/8R
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