CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Squats
10 Sit Ups
10 Banded Good Mornings
10 Wall Balls
10 Med Ball Cleans
Mobilize
Deadlift
2×5 at 70%, then set of 3 at 85%, then 1 at 90%
Shoulder Press
3×3 Strict Press Increasing resort to push press on last rep if you help to eak out your 3rd rep as opposed to re-racking the bar
Metcon (Time)
For Time:
40 Sit Ups
21 Hang Squat Clean Thruster 95/65 (Rx+115/75)
30 Sit Ups
15 Hang Squat Clean Thruster 95/65 (Rx+115/75)
18 Sit Ups
9 Hang Squat Clean Thruster 95/65 (Rx+115/75)
1st scaling option- Thrusters instead of Squat Clean Thrusters