9/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

Then 2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

Clean + Front Squat + Jerk (4 x (2 + 1 + 1) @ challenging weight)

Metcon (Time)

3-6-9-12-15

HSPU

Power Cleans (135/95)
-Scaled-

3-6-9-12

DB Push Press (25/10)

Power Cleans (65/45)

Accessory Work

Wall Sit, 4 x 1min (RX+ weighted)

Author Bio

adminCF

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