CrossFit Turbocharged – Barbell Club
FIRST CLASS OF CYCLE 3
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. E2MOM x12 minutes
2+2 push press and push jerk (all working sets done at 80% 1RM of push press)
Weightlifting
Metcon
C. For Time:
15 TTB
500m run
15 TTB
5 dual KB snatch (70/53)
10 pull-ups
200m run
10 pull-ups
5 dual KB snatch (70/53)
5 bar muscle ups
100m run
5 bar muscle ups
5 dual KB snatch (70/53)
Time Cap 17:00
D. AMRAP x10 minutes
Med ball over box (42″/36″)(40#/25#)*must follow med ball over box- either climb or jump over*
Make sure to count number of reps. Every rep short of 100= 1 burpee owed
Accessory Work
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed