CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

200m Row

10 Squats

:20 Hold Bottom of Squat

10 Clean Pulls w/ empty barbell

10 Power Cleans w/ empty barbell

10 Good Mornings w/ empty barbell

Power Clean

Power Clean 3×3 @70-80% with 3 seconds to get to low hang position and then explode from there. The goal here is to allow you the time to consciously organize yourself to get into the proper positions. By taking 3 full seconds to get above the knee with the best movement possible and to go from above the knees into the best possible 2nd pull.

Plus 3×3 standard power clean @90%

No slowing down in these sets. Don’t over think these sets. You are now set up for success from the previous sets.

Metcon (Time)

5 Rounds of:

300m Row, Give it everything you’ve got with each 300m’s

1 min rest in between each set of rowing, but only after completing

6 Hang Power Cleans (135/95) (Rx+ 8 reps at 165/125)

Rx+ rest 1 minute (with out cleans) and add 50 cals on rower