CrossFit Turbocharged – CrossFit

Warm-up

10 Front Squats with Med Ball

10 Med Ball Cleans

10 Push Ups

10 Crunches

20 Mountain Climbers

Mobilize

Hang Power Clean (6×3 @80-90%)

Metcon (Time)

5 Rounds For Time:

8 Med ball clean with ball slam (20/14) Ensure speed on the 2nd pull to help reinforce good squat clean technique.

8 Med ball crunches (20/14) Pinch med ball between thighs. Have your feet touch the mat in between each crunch

8 Power Jerk (135/95) (rx+ 155/115) note that we didn’t say push press. Ask your coach for help on the movement. Remember “dip, drive, dip”

Accessory

3×8 Plate to overhead from hips with 2 second essentric slow down on way back to hips (45/25)

Focus on using your traps to help you get the weight over head. Your shoulders will already be pre-fatigued.