CrossFit Turbocharged – CrossFit
Warm-up
20 HK, 20 BK, 20 JJ
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL
Clean High Pull
Muscle Clean
Front Squat
Hang Clean
3 Position Clean (3 sets of complex with no misses!)
-Position 1
-Above Knee
-Floor
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Metcon (No Measure)
18 Min EMOM:
MIN 1 – 100m Sprint
MIN 2 – AMRAP of 2 Hang Power Clean + 2 Front Squats (75/55)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Alt. DB Snatch (Light, Athlete Choice)
MIN 6 – Rest
*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
-Scaled-
18 Min EMOM:
MIN 1 – 100m Sprint
MIN 2 – AMRAP of 2 Hang Power Clean + 2 Front Squats (45/35)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – Single DB Alt. FR Lunge or Bodyweight Lunge
MIN 5 – Alt. DB Snatch (Light, Athlete Choice)
MIN 6 – Rest
*Rest by :40 mark of each minute!