11/7/19 CrossFit for Begginers Cherry Hill

CrossFit Turbocharged – CrossFit

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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!

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