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 x10 minutes

1+2+3

Strict press + Push press + Push jerk @ 85% of 1RM of strict press

Metcon

A. For Time:

Buy In: 25 cal ski erg

21-15-9-15-21

squat cleans (135/95)

burpee over bar

21-15-9-15-21

G2OH with plate (45/35)

burpee plate hops

Cash Out: 25 cal ski erg

B. 3 RFT:

2 lengths SA OH KB carry (70/53)

2 lengths SA front rack KB carry (70/53)

2 lengths SA farmers carry (70/35)

2 lengths plate pinch (35/25)

Accessory Work

3 sets:

10/10 MB side toss

20 total MB sit up and throw (10ft apart)

20 rainbow slam ball

rest as needed

Author Bio

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