1/21/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Cal Row

8 Up-Down Box Step Ups

10 Banded Good Mornings

5 Box Jumps

Then, 2 Rounds w/ empty barbell

5 RDL

10 Alt. Elbow Punches

5 Muscle Clean

5 Clean High Pull

5 Hang Power Clean

Hang Power Clean (3-3-3-3)

4 sets to build to a heavy triple!

Metcon (Time)

For Time (16:00 time cap):

15-12-9

Hang Power Cleans (95/65)

Box Jumps (20)

into…

12-9-6

Hang Power Cleans (135/95)

Box Jumps (24)

into…

9-6-3

Hang Power Cleans (185/125)

Box Jumps (30)

*Goal is three increasing heights for the Box Jump.
-Scaled-

Hang Power Cleans (70/55)

Box Jumps or Step Ups (18)

*Follow RX rep schemes, keep weight on bar and box height constant throughout entire WOD.

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now