CrossFit Turbocharged – CrossFit
Warm-up
Warm Ups-
2 rounds of:
Barbell Complex
5 Muscle Clean
5 Front Squats
5 Push Press
5 Back squats
5 Good mornings
Demo and warm up with 10 side/middle/side sit ups
Clean
6×2 @90% First rep of each set is a clean pull followed by a full squat clean or power clean
Metcon (Time)
For Time:
4 rounds of-
10 DB or KB Power clean followed by a Squat (35/26) (rx+53/35)
Alternate sides with each rep. Clean the weight from the floor into the racked position. When stable and balanced, proceed into a squat (essentially a front squat) while keeping the KB racked. Then back to floor and repeat on other side)
20 Side/Middle/Side Sit ups- Do a sit up and on way up, twist your torso just enough for you to touch both hands on the mat next to your waste, then come back down and do a regular sit up, then repeat the side sit up on the other side before going back to the middle again. (rx+ with 10lbs plate in hand)
30 Double Unders (rx+60)