CrossFit Turbocharged – CrossFit
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
-Rest 2:00-
Repeat.