CrossFit Turbocharged – CrossFit
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