8/29/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Bootstrappers

10 Alt. Groiners

10/10 Quadruped Thoracic Rotations

Then, 1 Round:

12 Alt. Cossack Squats

8 Air Squats @ 2221

8 Jump Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

Back Squat (3 x 5 @ 75-85% of 1RM)

*:03 eccentric all reps

*Clean from floor.

Metcon (Weight)

12 Min EMOM:

2 Hang Power Cleans (155/105)

2 Front Squats

2 Push Jerks

*Complex must be completed without dropping the barbell. Rest remainder of each minute.
-Scaled-

12 Min EMOM:

2 Hang Power Cleans (75/55)

2 Front Squats

2 Push Press

Author Bio

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