03/01/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Alternating Drop Into Split Jerk Position w/ Hands on Hips

10 Light Med Ball Cleans

5 Slow Ring Rows

5 Dips on Rings (Supported w/ feet on ground if your shoulders aren’t warm enough to do full dip on rings)

Mobilize

Split Jerk

5×3 @80% (For the first set, hold lock out for 3 full seconds before recovering)

Metcon (Time)

For Time:

9-7-5-3

Squat Cleans and Jerk 135/95 (Rx+185/125lbs)

Bar or Ring Muscle Ups

(Pick the one that you need the most improvement on. Or, a progression for the one you need the most work on…i.e. sit on band tethered to rings and work on your transition into you dip with in your WOD)

Accessory

7 Minute AMRAP

Rowing: In groups of 3-4, Row as many 300m sprints as possible between all of you with-in 7 minutes. Scaled members of each group will be doing 200m sprints, but they will still count as 1 full sprint. Focus on your breathing pattern, rhythm, getting the most out of each pull, being as efficient as possible etc. Go in with the mindset that you WILL row at some point through out the Open. Ask you coach about a good damper setting for you if you do not already know which setting is optimal for your best time.