CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

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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

Author Bio

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