10/9/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

Author Bio

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