7/3/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

30 Mt. Climbers (L+R = 1 Rep)

Then 2 Rounds:

:30 Tuck Ups

:30 Wall Sit or Squat Hold

10 DB/BP Deadlifts

5 DB/BP Power Cleans

5 DB/BP Snatch

Metcon (10 Rounds for time)

EMOM style…Every 2:00 x 5 Sets:

10 Jump Squats

20 DB/BP Power Cleans

50 Double Unders*

-Rest 2:00-

EMOM style…Every 2:00 x 5 Sets:

10 Jump Squats

20 Alt. DB/BP Snatch

50 Double Unders*

*Beginners: Single Unders or Plate Hops

(Score is Each Set for Time)

EMOM = Every (2nd) Minute On the Minute. On each (2nd) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (2nd) minute, where you’ll perform the next movement/reps.

Finisher

5 SETS (:40 ON/ :20 OFF)

“Long” Plank*

*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

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