12/08/2016 Cherry Hill NJ CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

Barbell Only Complex

Each of the following are to be followed by 1 O/H Squat with a pause at the bottom.

2 rounds of:

1 Tall Snatch

1 Muscle Snatch

1 Power Snatch

1 Squat Snatch

Followed by…

2 rounds of:

Each to be followed by 1 front squat with a pause at the bottom

1 Muscle Cean

1 Power Clean

1 Squat Clean

Followed by…

2 rounds of:

1 press

1 push press

1 push jerk

3 split jerks

Olympic Lifting Total (Total Weight)

The best of 3 attempts at Snatch and Clean & Jerk

For those who are just starting with us or have been training for a bit and are not yet doing these movements consistently safe under heavy load, you will be working a 5×3 Power Clean and it will not be a test day for you. Soon enough though.

Okay guys, move with purpose… you have only a limited time to complete both lifts. If you run out of time, you are done. You will have 35 minutes to complete your lifts.

Rules

The order for performing the lifts will be snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. The lifts must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts.

Once you give the go ahead that you are ready to begin, there is no more working up to your 1 rep max. You have your 3 attempts of each and that’s it. A coach or fellow student must watch your lifts to ensure the standards were met.

In the words of Rip:

Here are some basic precautions that need to be followed for safety:

Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.

Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Metcon (Time)

For Time:

1000 meter row

Rest 2 minutes followed by…

40 Calories on bike