11/19/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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)

Author Bio

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