10/21/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 PVC Pass Thrus

10 PVC Around the Worlds

10 PVC OH Squats

1 Length Waiter Walk R*

1 Length Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 1 length of floor, then switch hands.

Overhead Squat (5-5-5-5-5)

Build to a challenging set of 5 reps!

Metcon (Time)

For Time (12:00 min time cap):

200m Run

15 Hang Power Snatch (95/65)

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run
-Scaled-

For Time (12:00 min time cap):

200m Run

10 Hang Power Snatch (65/45)

10 Overhead Squat (65/45) or Front Squat

10 DB Strict Press (20/10) or HRPU

200-400m Run

10 DB Strict Press or HRPU

10 Overhead Squat or Front Squat

10 Hang Power Snatch

200m Run

Author Bio

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