8/14/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

10 High Knees (L/R = 1 rep)

10 Sit-ups

10 Mountain Climbers (L/R = 1 rep)

10 Arm Circles FWD

10 Arm Circles REV

10 Tuck-Jumps

Then, 2 Rounds 3 Reps w/ bar:

RDL

Muscle Clean

Hang Power Clean

Push Press

Push Jerk

Split Jerk

Metcon (Weight)

7 Sets of Barbell Complex :

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets to be performed w/out putting bar down.

*Workout will be scored for load. Record the loading for all 7 sets.

Athletes can approach this workout one of two ways, they can either start lighter and build toward a heavier set of the complex. For the second option, athletes can try to hold a moderate weight across

Accessory Work

Accessory/Finisher:

8 Min Alt. EMOM:

Min 1 – Run 100m

Min 2 – Slam Balls :40

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