11/26/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

8 Alt. Groiners

8 Pause Jump Squats

8/8 SL Glute Bridges

8 V-Ups

2 Rope Walks

Rope Climb (10 Minutes to practice skill!)

WOD Warm Up

2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (185/135)(RX+225/160)

*Power Cleans are intended to be heavy singles for advanced athletes.

1 Rope Climb = 1 Rep
-Scaled-

*Sub Rope Walks, Close-Grip Pull Ups, or Ring Rows for Rope Climbs.

*Power Cleans (75/50) or DB Hang Power Cleans (20/15)

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