CrossFit Turbocharged – CrossFit
Warm-up
20 PT, 20 ATW
200m Run
Then 2 Rounds 3 reps w/ empty barbell:
Snatch-Grip RDL
Snatch High Pull
Muscle Snatch
Drop Snatch to Power Position
Snatch from below knee
Snatch (4 x 2 @ 80-90% of max snatch)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
-Scaled-
“Mini Nancy”
4 Rounds of:
200m Run
10 OH Squats (45/35) -or- Goblet Squats (35/26)
Accessory Work
Shoulder Taps, 3 x 10-20