CrossFit Turbocharged – CrossFit
Warm-up
100 Single Unders
2 Rounds, 5 Reps each w/ empty barbell
Muscle Clean
Strict Press
Clean High Pull
Push Press
Hang Power Clean (hold catch 3 seconds)
Hang Power Clean + Push Press (4 x (1 + 1) @ 75-80% of max C&J)
Metcon (Time)
For Time:
1 Push Press (135/95)
10 Double Unders
2 Push Press
20 Double Unders
3 Push Press
30 Double Unders
4 Push Press
40 double Unders
5 Push Press
50 Double Unders
4 Push Press
40 Double Unders
3 Push Press
30 Double Unders
2 Push Press
20 Double Unders
1 Push Press
10 Double Unders
Scaled:
*Push Press light to focus on technique
*Single Unders
Accessory Work
5 Min practicing handstand holds