CrossFit Turbocharged – Barbell Club
Warm-up
2 rounds:
10 DB strict press
3 wall walks
10 DB push press
30 second “nose and toes” hold
-Rest 90 Seconds-
Gymnastics
A. EMOM x3 minutes
1 wall walk
16 shoulder taps
Rest 2 minutes then…
B. EMOM x3 minutes
1 wall walk
8 hip taps
C. 10:00 of Max distance attempts at Handstand walk
Metcon
A. For Time:
Buy In: 100 DU
5 RFT
5 dual KB snatch (53/35)
10 alt. SA DB snatch (50/35)
15 power snatch (95/65)
Cash Out: 100 DU
B. EMOM x5:00
8 cal assault bike
1 power clean @85% of max
Rest 2:00 then…
C. EMOM x5:00
6 cal assault bike
1 clean and jerk @85% of max
Accessory Work
3 sets
10 GHD sit-ups
10 weighted leg raises on bench
10 total plate twists on GHD