CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
8 Cal on Bike
10 Split Jerk w/ hands on hips
10 of each movement in the wod with an empty barbell
Mobilize
Split Jerk (5×2 , 3 sec pause first 3 sets)
Metcon (Time)
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (scaled body wieght or ½ body weight)
Bench press: body weight (scaled ¾’s body weight or half body weight)
Clean: 3/4 body weight (scaled ½ body weight or 1/4th body weight)