CrossFit Turbocharged – CrossFit
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 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
5 Push Press
5 Back Squats
Back Squat (3 x 4 @ 80-85% of 1RM)
*:03 eccentric all reps
*Clean from floor.
Metcon (Time)
E3MOM x 15 Min (5 Sets):
3 Rounds:
7 Burpees Over Bar
5 Hang Squat Cleans (155/105)
(Score is Slowest Time)
-Scaled-
E3MOM x 15 Min (5 Sets):
3 Rounds:
7 Up-Downs Over Bar
5 Hang Power Cleans (85/60)