CrossFit Turbocharged – Barbell Club
Warm-up
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. 12 minutes to build to a heavy 1RM of SA DB push jerk each side
Metcon
A. E2MOM x10 minutes
10 burpees
100 DU
Rest 5 minutes then…
B. EMOM x5 minutes
5 burpees
50 DU
Rest 5 minutes then…
C. Every 30 seconds x2:30 minutes
2 burpees
25 DU
Accessory Work
50ft Yoke walk
:30 single arm plank (right)
:30 single arm plank (left)
20 banded dead bugs
20 MB Russian twists (20/14)