CrossFit Turbocharged – CrossFit
Warm-up
Barbell Only Complex
8 Muscle Cleans
8 Push Press
8 Back Squat
8 Good Mornings
10 Push Ups
Bench Press (5×3 @90% of 3rm)
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
“Linda Adjusted”
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift: ¾ Body weight (lot of volume, so be more conservative if need be. Should be able to do “touch and go” for first 10)
Deficit Push Ups
Power Clean: ½ Body weight
Bitch Work
3 sets of 10 Hollow Rocks
(Rx+ 5 sets)