2/6/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Jump Rope

3 Rope Walks

Then 2 Rounds with empty barbell:

5 RDL

5 Muscle Clean

5 Clean High Pull

5 Front Squats

…Then, 3 squat Cleans from each position.

3 Position Clean (3 sets of complex with no misses.)

-Position 1

-Above Knee

-Floor
Weight for entire complex will be determined by what you can snatch from the hip.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

2 Rope Climbs

25 Hang Power Cleans (75/55)

75 Double Unders
-Scaled-

15 Min AMRAP:

2 Rope Walks

15 Hang Power Cleans (75/55)

30 Double Unders or 75 Plate Hops or Single Unders

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