CrossFit Turbocharged – CrossFit
Warm-up
20 PT, 20 ATW
5 Up/Down Dogs
10 Dual DB Strict Press (3 second eccentric)
3 Wall Walks
Then w/ empty barbell:
5 Muscle Clean
5 Clean High Pull
5 RDL
5 Front Squats
5 Hang Power Clean (pause 2 seconds at knee)
…Then, 3 squat Cleans from each position.
3 Position Clean (3 sets @ challenging weight with no misses!)
-Position 1
-Above Knee
-Floor
*Weight for entire complex will be determined by what you can clean from the hip (pos 1).
Metcon (Time)
For time:
10 to 1 Squat Cleans (155/105)
1 to 10 HSPU
-Scaled-
For time:
10 to 1 Power Cleans (75/55)
1 to 10 Dual DB Push Press (20/15)
Accessory Work
Wall Sit, 3 x 1 Min (RX+ weighted)