CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 1 Round:
10 Scap Pull-Ups or Ring Rows
10 Scap Push-Ups
5 Pull Ups or Ring Rows
5 Push Ups @ 2222
Then 2 Rounds w/ empty bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (Hold catch :02)
3 Position Clean (3 x 1)
-Position 1
-Above Knee
-Floor
Weight for entire complex will be determined by what you can snatch from the hip.
3 sets of complex with no misses.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
25 Strict Pull Ups
Then in the remaining time…
2 Rounds:
7 Power Cleans (135/95)
7 Burpees Over Bar
into…
2 Rounds:
5 Power Cleans (155/105)
7 Burpees Over Bar
into…
AMRAP in remaining time of:
3 Power Cleans (185/125)
7 Burpees Over Bar
-Scaled-
25 Band-Assisted Pull Ups or Ring Rows
Power Cleans @ (95/65) remains constant throughout workout.