10/11/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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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!

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