CrossFit Turbocharged – Barbell Club
Warm-up
Run 100m
10 toe touch jumping jacks
10 box step ups
10 box jumps
5 box jumps overs
then…
2 rounds: with empty barbell
5 RDL
5 muscle clean
5 hang power clean
5 strict press
5 push press
Conditioning
For Time:
50 DB box overs (50/35)
50 Power Clean (95/65)
50 Push Press (95/65)
-400m run-
40 DB box overs (50/35)
40 Power Clean (105/75)
40 Push Press (105/75)
-300m run-
30 DB box overs (50/35)
30 Power Clean (115/85)
30 Push Press (115/85)
-200m run-
20 DB box overs (50/35)
20 Power Clean (125/95)
20 Push Press (125/95)
-100m run-
10 DB box overs (50/35)
10 Power Clean (135/105)
10 Push Press (135/105)
Strength/Gymnastics
5 RFT:
3 C2B pull ups
4 pull ups
5 TTB
-rest :30-
*do not hop off bar until TTB are done*