8/3/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to Down Dog

10 Alt. High Plank Shoulder Taps

8 Up Downs

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Hang Power Cleans

Push Press (:03 eccentric)

Strict Press (:02 lockout)

Strict Press + Push Press (4 x (1 + 2) at moderate load)

*Clean from floor!

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Hang Power Snatch

Metcon (No Measure)

15 Min EMOM

Min 1 – 8 Strict Press (95/65)|(65/45)

Min 2 – 8 Hang Power Snatches

Min 3 – 12 Burpees over Over Bar
-Scaled-

15 Min EMOM

Min 1 – 8 Strict Press (65/45)

Min 2 – 8 Hang Power Snatches or DB Snatches (25/15)

Min 3 – 12 Up-Downs over Over Bar

Author Bio

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