CrossFit Turbocharged – Barbell Club
Warm-up
2 rounds
25 banded pull aparts
10/10 internal banded rotations
10/10 external banded rotations
5 thumb up I,Y,T complex with DB or 2.5# plate
5 thumb down I,Y,T complex with DB or 2.5# plate
Weightlifting
A. E2MOM x12 minutes
3 Tempo Overhead Squats @32X1 (50%, 60%, 70%, 80%, 85%, 90%)
B. EMOM x8 minutes
1 split jerk @ 90%-95% of 1 RM split jerk
Metcon
C. For Time, cap 20:00
21-15-9
Hang power clean (135/95)
DU
When running clock reaches 10:00…
D. For Time
21-15-9
Hang power snatch (95/65)
DU
D. E3MOM x15 minutes
10 cal assault bike
10 DB burpee (50/35)
10 DB thruster (50/35)
Accessory Work
3 sets
10 GHD plate twists
10/10 paloff press in quarter squat
10/10 windshield wipers