12/10/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds w/ Light DBs:

8 Alt. Suitcase Lunge

8 Arnold Press

8 Deadlifts

8 Push Ups to Down Dog

Then 2 Rounds w/ Empty Bar:

5 Strict Press (hold lockout)

5 Push Press (:03 eccentric)

Push Press (5-3-1-1)

Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

Set 4 – 90-95% x 1+

1+ athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP:

2 DB Devil’s Press (50/30)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP.
4 Min AMRAP:

2 DB Devil’s Press (20/10)(*Up-Down instead of full burpee)

6 DB Push Press

8 DB Alt. Suitcase Lunges or Box Step Ups

-Rest 1:00-

Repeat!

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