CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 Jumping Jacks
5 Up/Down Dog
Then, Hollow Hold-to-Superman drill…
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (pause :02 at knee)
5 Front Squat (pause :02 in hole)
3 Push Press
3 Split Jerk
Split Jerk (4 x 3 @ 75-85% of 1RM)
*Hold Split :02
*Clean from floor
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
5 Hang Power Clean (155/105)
5 Push Press
5 Clean and Jerk
20 Sit Ups
-Scaled-
12 Min AMRAP:
5 Hang Power Clean (75/55)
5 Push Press
5 Clean and Jerk/Press
10 Sit Ups