9/15/20 CrossFit Training NJ

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds:

5 RDL (empty)

10 Alt. Elbow Punches (empty)

5 Strict Press (empty)

10 Hollow Rocks

:30 High Plank

Then, 2 Rounds w/ Empty Bar:

5 Muscle Clean

5 Hang Power Clean (hold catch :02)

5 Push Press

5 Front Squats (:03 eccentric)

Clean (4 x 2 @ moderate-challenging load)

*Pause :02 at knee all reps.

Metcon (Time)

FOR TIME:

21-18-15-12*

Hang Clean and Jerks (115/75)

Renegade Rows (45/30)

*100m Run After Each Full Set.
-Scaled-

5-12-9-6*

Hang Power Clean and Press (75/55)

Renegade Rows (20/10)

*100m Run After Each Full Set.

Author Bio

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