CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds, increasing effort:

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

:20 Rest

Then, 2 Rounds 5 Reps w/ Empty Barbell:

RDL

Muscle Clean

Hang Power Clean (pause :02 @ knee)

Power Clean (5 x 2 @ 80-85% of Max Double!)

Metcon (Time)

For Time (*8 Min Cap):

22-16-10

Up-Down

Power Clean (135/95)
-Scaled-

For Time (*8 Min Cap):

15-12-9

Up-Down

Power Clean (75/55)

Accessory Work

HS Walk, Wall Walk or HS Hold Practice!