11/1/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then 2 Rounds 3 Reps each w/ empty bar:

RDL

Power Clean

Front Squat

Push Press or Push Jerk

Back Squat

BTN Push Press or Push Jerk

Thruster

Bear Complex (3-3-3-3-3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Second push press from behind the neck.

1 rep = all 5 movements.

Complete 3 reps per set!

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

KB Swings (70/53)

Thruster (95/65)

*Begin with 1 KB Swing and 1 Thruster, then 2 and 2, 3 and 3. 8 minute ascending ladder.
-Scaled-

8 Min AMRAP:

KB Swings (26/18)

Thruster (45/35) -or- DB Thrusters (25/15)

*Begin with 1 KB Swing and 1 Thruster, then 2 and 2, 3 and 3. Ascending ladder up to 10 and 10. Restart at 1 and 1 after each completed round of 10 and 10.

Accessory Work

DB Hammer Curl, 3 x 10-12 @ 31X1

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