CrossFit Turbocharged – CrossFit
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.