CrossFit Turbocharged – Barbell Club
Warm-up
2 Rounds with empty barbell:
5 snatch grip RDL
5 muscle snatch
5 hang snatch
5 overhead squat
5 hang snatch
WOD warm-up: (after strength)
50 single unders–>50 DU
10 air squats–> 10 jump squats
10 KB deadlifts–> 10 KB swings
10 DB clean–> 10 DB clean and jerl
5/5 DB SA strict press–> 5/5 DB SA push press
10 jumping pull-ups–>10 pull-ups
5 DB front squats
5 DB thrusters
5 up/downs–>5 burpees
Strength/Gymnastics
12:00 to find 1RM of the following complex:
1 snatch grip deadlift + 2 Hang Snatch + 2 Overhead Squat
Conditioning
For Time:
100 DU
90 squats
80 KB swings (70/53)
70 alt DB clean and jerks (50/35)
60 box jumps
50 pull-ups
40 sit-ups
30 DB thrusters (50/35)
20 cal row
10 burpees over rower