CrossFit Turbocharged – Barbell Club
penultimate comp class with coach Katie 🙁
Warm-up
2 rounds (start with bar and build to 50% of 1RM snatch)
VERY light technical work
5 reps of each:
mid-shin to pause
mid-shin to snatch pull
mid-shin to power snatch
mid-shin to squat snatch
Weightlifting
3-3-3 (65%, 75%, 85% of 1RM squat snatch)
Power Snatch
when running clock hits 5:00…
3-3-3 (65%, 75%, 85%)
Squat Snatch
when running clock hits 10:00…
3-3-3 (105%, 110%, 115%)
Snatch Pull
when running clock hits 15:00…
3-3-3 (115%, 120%, 125%)
Snatch-Grip RDL
Metcon
A. E3MOM x9:00
12 cal row
9 back squats from the floor (135/95)
6 bar-facing burpees
B. For Time:
Buy In: 100ft handstand walk
3 rounds of
10 sumo DLHP (95/65)
10 pendlay row (95/65)
10 push-ups
Cash out: 50ft handstand walk
C. 7:00 AMRAP
6 sprints (length of gym)
6 lengths farmers carry AHAP
6 lengths OH DB carry AHAP