CrossFit Turbocharged – CrossFit
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