11/14/2016 Cherry Hill Nj CrossFit

CrossFit Turbocharged – CrossFit


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


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)

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