CrossFit Turbocharged – CrossFit
Warm-up
Team Hungry Hungry Hippos (crab walk)
Then, with empty barbell:
5 Muscle Clean
5 Clean High Pull
5 RDL
5 Front Squats
5 Hang Power Clean (pause 2 seconds at knee)
…Then, 3 squat Cleans from each position.
3 Position Clean (3 Sets w/ no misses)
-Position 1
-Above Knee
-Floor
*Weight for entire complex will be determined by what you can clean from the hip.
*Find challenging weight and complete 3 sets of complex with no misses.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scaled:
15-12-9
Cleans (75/55)
Box Dips/Push ups
Accessory Work
Handstand Workshop or Barbell Club!