CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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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

Author Bio

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