12/30/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round…

5 Inch Worms

10 Dual DB Deadlifts

10/10 SA DB Bent Row

2 Rounds…

10 Scap Push-Ups

5 Bootstrappers

10 KB Swings

10 DB Deficit Push-Ups

Then 2 Rounds w/ empty bar:

5 Tempo Bench Press (3131)

5 Bench Press- no tempo

Bench Press (3 x ME @ Body weight*)

-Rest 3:00 b/t sets-

*If unable to bench press current BW for at least 6-8 reps, perform 3 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Metcon (Weight)

12 Min EMOM:

MIN 1 – 10 Dual DB G2OH (50/35) or Plate G2OH (45/35)

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R

Score is weight on the DB.
-Scaled-

12 Min EMOM:

MIN 1 – 10 Dual DB G2OH (20/10) or Plate G2OH (15/10)

MIN 2 – 12 Box Jumps or Step Ups (18/12)

MIN 3 – 5 DB Renegade Rows (10/5)

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now