12/24/18 CrossFit Cherry Hill, NJ (OPEN GYM ONLY 10AM-12PM)

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1 Min Jump Rope

5 Burpees

10 Light KB Swings

Then 2 Rounds 5 Reps each w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Strict Press

Push Press

Metcon (Time)

“The 12 Days of CrossFit”

*Rx use (95/65) barbell.

*40 minute cap.

1 Deadlift

2 Front Squats

3 Push Press

4 Hang Power Clean

5 Push-ups

6 Pull-ups

7 Box Jumps (30/24)

8 KB Swings (70/53)

9 TTB

10 Double Unders

11 Wall Balls (20/14)

12 Alternating DB Snatch (50/35) (12 each side, 24 total)

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1
-Scaled-

*use (65/45) barbell.

*40 minute cap.

1 Deadlift

2 Goblet Squats (26/18)

3 DB Push Press (20/10)

4 Hang Power Clean

5 Push-ups

6 Pull-ups

7 Box Jumps (18/12)

8 KB Swings (26/18)

9 K2E

10 Double Unders

11 Wall Balls (14/10)

12 Alternating DB Snatch (20/10) (12 each side, 24 total)