10/22/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

30 Mt. Climbers

10 Burpees

Then 2 Rounds 5 Reps w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Hang Power Clean (4 x 3 @ 75-85% of 1RM)

Metcon (AMRAP – Reps)

E2MOM x 18 Minutes (3 Rounds):

MIN 1 & 2 – 15 Up-Downs then…Max DB Hang Clean (Athlete Choice)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max TTB

MIN 5 & 6 – Heavy Hold* (Athlete Choice)

*Heavy Hold Options:

Max Distance KB Farmer Carry (70/53)

Max Distance KB Front Rack Carry (70/53)

(1 Length = 1 Rep)
-Scaled-

DB Hang Clean (20/15)

Box Jumps (18/12)

TTB – K2E – Lying Leg Raises

*Moderate weight for holds.

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