7/24/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Glute Bridges

8 V-Ups

6 Up-Down + Broad Jump

Then 2 Rounds w/ empty barbell:

5 Back Squats

8 Strict Presses

6 Hang Muscle Snatches

5 OH Squats

Back Squat (5 x 3 @ 70-80% of 1RM*)

-Rest at Least 2:00 b/t Sets-

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

Metcon (Time)

9 Min AMRAP:

9 Overhead Squats (95/65)

9 Burpees Over Bar
-Scaled-

9 Min AMRAP:

9 Overhead Squats (65/45) -or- Goblet Squats (26/18)

6 Burpees Over Bar

Author Bio

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