CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Front Squat (5-5-5-5)
Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
Set 4 – 50-60% x 5
*Deload week. Reps should be smooth and mechanics perfect.
WOD Warm Up
2 Rounds 5 Reps w/ Empty Bar:
Strict Press
Push Press
Thruster
Metcon (Time)
For Time (9:00 cap!):
21-15-9
Thruster (95/65)
Burpees to Target (6″)
-Scaled-
For Time (9:00 cap!):
21-15-9
Thruster (65/45)
Burpees to Target (6″)
or
15-12-9
Thrusters (65/45)
Up-Downs or Burpees to Box
**Sub DB Thrusters!