CrossFit Turbocharged – CrossFit
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