12/17/2016 Cherry Hill NJ CrossFit Gyms

CrossFit Turbocharged – CrossFit


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


Battle Rope 50 reps (rx+100 reps first 50 regular 2nd 50 alternating singles)

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