CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dogs
10 Synchronized Partner Burpees
Then 2 Rounds, 3 Reps each w/ empty barbell:
RDL’s
Clean High Pull
Muscle Clean
Hang Power Clean (pause at knee)
Front Squat
Push Press
Thrusters
Clean (5 x 2 @ 75-85% of max)
*pause 2 seconds at knee first rep
Metcon (Time)
Using a single plate (45/25), 15-12-9 of:
Curl and Press
Reverse Lunges
Wood Choppers (over-the-shoulder)
Forward Lunge
Strict Press
Oblique Twists
Goblet Squat
*Each time you have to put your plate down, complete 1 burpee.
-Scaled-
Using a single plate (15/10), 12-9-6 of:
Curl and Press
Reverse Lunges
Wood Choppers (over-the-shoulder)
Forward Lunge
Strict Press
Oblique Twists
Goblet Squat
*Each time you have to put your plate down, complete 1 burpee.
Accessory Work
Muscle Up Practice!