CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds, 3 Reps each w/ empty barbell:
RDL’s
Muscle Clean
Clean High Pull
Hang Power Clean
Front Squat
Hang Squat Clean
Push Press
Jerk
Clean and Jerk (Build to a max (1+2))
Metcon (AMRAP – Rounds and Reps)
With a partner, 12 Min AMRAP:
3-6-9-12-15
Box Jump-overs (24/20)
DB Hang Clean & Jerk (50/35)
*P1 completes the 3’s, P2 completes the 6’s. Alternate rounds, starting back at round of 3 after completing round of 15.
-Scaled-
With a partner, 12 Min AMRAP:
3-6-9
Box Jumps/Step Ups
DB Hang Clean & Press (25/15)
*P1 completes the 3’s, P2 completes the 6’s. Alternate rounds, starting back at round of 3 after completing round of 9.
Accessory Work
Bear Crawl 4 x :30 (rest 2 min between sets) (RX+ Single Leg Bear Crawl)