9/5/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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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

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