12/7/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

Then…

1 Round w/ empty bar:

P1: 5 RDL + 5 Muscle Clean + 5 Hang Power Clean + 5 Hang Squat Cleans

P2: 6 Alt. Groiners & 6 Bootstrappers until P1 is done.

Then switch roles!

1 Round:

P1: 10 Scap Pull-Ups + 5 Kipping Swings + 5 K2E or TTB

P2: 10 Tempo Ring Rows

Then switch roles!

Metcon (Time)

With a partner, for time (25:00 time cap):

200m Sprint

30 Hang Power Clean (135/95)

50 TTB

200m Sprint

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)

40 TTB

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)

30 TTB

200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
-Scaled-

*200m Run (split 100m each)

*20 Cleans (85/60 for all rounds)

*30 K2E

*200m Run (split 100m each)

Accessory Work

Weighted Push Up

3 x 10 AHAP

Author Bio

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