11/04/2016 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

Barbell complex with barbell only. 1 round

8 power cleans

8 push press

8 snatch from power position (pos #1)

8 o/h squats

8 good mornings

8 bent over rows (not pendley today)

10 push ups

Squat Clean

Squat Cleans 5×2 @80-90%

(First rep is actually a clean pull only, 2nd rep is a full squat clean if ready or power clean if not) Followed by 4×1 Clean Dead Lifts @120% (of 1rm Squat Clean)

Metcon (Time)

12-10-8-6-4-2 of both…

push ups on rings (staying stable is obviously more difficult. Intentionally and with lots of transference. Keep the rings close to your body. They are only a few inches off of the floor, but by all means drop to your knees to scale)

Bent over barbell row (95/65) (rx+115/95)

Rest followed by 1000 meter row (rx+2000. This is where some of you on the fence can ask to do the full 2000 if you have it in you.) (some will do row before metcon and visca versa to ensure everyone gets their row in)

Author Bio

adminCF

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