CrossFit Turbocharged – CrossFit

Warm-up

Barbell Complex

8 Hang Power Cleans

8 Push Press

8 Front Squats

8 Good Mornings

Mobilize

Squat Clean Thruster

4×8 (225/155)

Many of you do not have previous weights logged for this movement. Please be sure to this time around so we can work off of %’s next time. In the meantime, simply work by increasing to AHAP today with a weight that allows for the first two sets to be heavy, but unbroken)

Metcon (Time)

5 Rounds For Time:

12 Thrusters 95/65 (Rx+115/85)

12 C2B Pull-Ups

12 Defecit HSPU

Directly Into:

400m Run w/ Med ball on Shoulder 20/14 (or wherever you need to hold it to keep it from falling) WOD time is complete after the run.

(Expect to need to kip. You just did Thrusters and will be prefatigued. While intentional, you have to prepare yourself accordingly and plan for efficiency. Strategize before you begin the WOD as you would for the Open.)

Let’s get some of these movements out of the way earlier in the week for proper recovery…the one’s we can expect to see in the Open and likely one of them this coming week that is). You guys will be feeling on point for this weekend.

Directly Into:

400m Run w/ Med ball on Shoulder 20/14 (or wherever you need to hold it to keep it from falling) WOD time is complete after the run.