2/16/19 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then 2 rounds

10 PT, 10 ATW

5 Up/Down Dogs

Then 2 Rounds, 3 Reps w/ Empty Barbell:

Strict Press

Push Press

Push Jerk

Split Jerk (hold split)

Push Jerk + Split Jerk (5 x (1 + 2) @ 80-85% of max jerk.)

*Hold each split jerk :02

WOD Warm Up

Accumulate 1 minute in bottom of squat (rig assisted if needed!)

10 Pause Jump Squats

Metcon (Time)

3 Rounds:

20 Alternating DB Snatches (50/35)

20 DB Thrusters
-Scaled-

3 Rounds:

15 Alternating DB Snatches (25/15)

10 DB Thrusters

Author Bio

adminCF

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