CrossFit Turbocharged – Barbell Club
Warm-up
2 rounds (start with bar and build to 50% body weight for last round.)
VERY light technical work
6 reps of each:
mid-shin to pause
mid-shin to clean pull
mid-shin to power clean
mid-shin to full clean
Then…
Weightlifting
A: Power Clean (3-3-3 )
65%, 75%, 85%
When running clock reaches 5:00…
B: Clean (3-3-3)
65%, 75%, 85%
When running clock reaches 10:00…
C: Clean High Pull (3-3-3)
105%, 110%, 115%
When running clock reaches 15:00…
D: RDL (3-3-3)
115%, 120%, 125%
Until running clock reaches 20:00
Metcon
A.
Every 6 minutes, for 18 minutes (3 sets)t:
400 Meter Run
25/18 Calorie Row
20 Down Ups (burpee, no jump)
When relatively recovered…
B.
Three sets for times of:
20/15 Calories of Assault Bike
10 Deadlifts (315/225 lbs)
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
Rest 4 minutes
Accessory Work
Every 2 minutes, for 12 minutes (2 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111