CrossFit Turbocharged – CrossFit
Warm-up
2 Minutes on Bike or Rower
then…
3 Rounds:
10 KB Deadlifts
10 KB Swings
:30 KB Goblet Squat Hold
Hang Power Clean + Front Squat + Hang Clean (15 minutes to build to a heavy (3+2+1).)
Metcon (Weight)
6 Rounds (1:30 ON / :30 OFF):
3 Hang Power Clean (155/105)
2 Front Squat
1 Hang Squat Clean
12 TTB
Max Barbell Front Rack Hold
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
*Athletes should be able to cycle through this relatively quickly, ideally in :20-:30. Any longer than :30 then they went too heavy. Athletes should be able to finish each set of 12 Toes to Bar in 1-2 sets, working no longer than :30-:40. Abiding by these guidelines leaves everyone with roughly :30 in the static Front Rack Hold.
Score this workout for load.
-Scaled-
6 Rounds (1:30 ON / :30 OFF):
3 Hang Power Clean (65/55)
2 Front Squat
1 Hang Squat Clean
12 K2E
Max Barbell Front Rack Hold