11/10/2016 Cherry Hill CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Row-LING 3 attempts at landing on 100 meters

Back Squat

Back Squat – Work up to a heavy single close to 90% of your 1RM

Then…

5×3 @ 90% of your 1RM

Metcon (Time)

For Time:

500m row

10 Shoulder to Overhead (135/115) (rx+205/145)

400m row

8 Shoulder to Overhead (135/115) (rx+205/145)

300m row

6 Shoulder to Overhead 135/115) (rx+205/145)

200m row

4 Shoulder to Overhead (135/115) (rx+205/145)

(Naturally, strict press, push press or push jerk are your best options. With push jerk being the most efficient.)
Accessory-

Work on Toes to Bar efficiency. A weakness for many. Start by making sure you are opening and closing the shoulders enough and pulling down on the bar on the “close”.

Make today’s goal to be one step closer to doing a full T2B if you have yet to do one (Maybe you get Knees to Elbows today!) Those that have some mean T2B, knock out 2 sets until failure. Rx+,3 sets.