CrossFit Turbocharged – CrossFit
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.