CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

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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*

Author Bio

adminCF

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