3/14/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

25 Single Unders

1:00 Front Rack Mobility

Then, 2 rounds 3 Reps each movement w/ empty barbell:

Muscle Clean

Clean High Pull

Front Squat (pause 3 seconds in hole)

Hang Power Clean

Hang Squat Clean (pause 2 seconds at knee)

Clean (Find max double!)

*w/ 2 second pause below knee both reps.

Metcon (Time)

For Time:

1 Power Clean (155/110) (Rx+ 185/135)

10 Double Unders

2 Power Cleans

20 Double Unders

3 Power Cleans

30 Double Unders

4 Power Cleans

40 double Unders

5 Power Cleans

50 Double Unders

4 Power Cleans

40 Double Unders

3 Power Cleans

30 Double Unders

2 Power Cleans

20 Double Unders

1 Power Clean

10 Double Unders
Scaled:

*Power Cleans light to focus on technique

*Single Unders

Author Bio

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