CrossFit Turbocharged – CrossFit
Warm-up
10 Banded Glute Activation
:10 Superman Hold
:10 Hollow Body
10 Med Ball Cleans
10 Push Ups
Power Clean
Power Clean 5×2 @ 90% of 2rm
Followed by
Hang Squat Clean 2×3 @70% of 3rm
Sole focus being on getting under the bar wicked fast
Metcon (AMRAP – Rounds)
AMRAP 15 Minutes:
20ft Handstand Walk (10 one way, turn around, 10 back to start) Scaled use :10 Nose and Toes position on wall (or box) to rock back and forth
10 Clean and Jerk (115/85) (rx+135/95)
10 Pull Ups (rx+ every other set are strict pull ups only)
Rest :60
Accessory/Midline
Battle Rope 50 reps (rx+100 reps first 50 regular 2nd 50 alternating singles)