CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:30 Row
14 Alt. Reverse Lunges
7 Bent Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats
7 Good Mornings (empty barbell)
Then 2 Rounds w/ empty barbell:
5 Tempo Deadlifts (pausing :02 at knee each direction)
5/5 Elbow Punches
5 Muscle Cleans
5 Hang Power Cleans
Power Clean (5 x 3 @ 75-85% 1RM)
Metcon (Time)
21-15-9-6-3
Power Clean (135/95)
Ring Dip
*13 Min cap.
15-12-9
Power Clean (65/55)
Box Dip or Band Assisted Push Up
Accessory Work
3 Sets:
15 DB Curl and Press