CFTC Competition Class

CrossFit Turbocharged – Barbell Club

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LAST CLASS OF CYCLE 2

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

3-3-3 (75%, 85%, 90% of 1RM clean)

Power Clean

when running clock hits 5:00…

3-3-3 (75%, 85%, 90%)

Squat Clean

when running clock hits 10:00…

3-3-3 (115%, 120%, 125%)

Clean Pull

when running clock hits 15:00…

3-3-3 (125%, 130%, 135%)

RDL

Finish when running clock hits 20:00

Metcon

A.

For time:

50-40-30-20-10

Cal row

Double unders

500-400-300-200-100

Meter run

*after each set of each movement, 5 devils press (50/35)*

Once relatively recovered…

Accessory Work

Every minute, on the minute, for 12 minutes (3 sets) of:

Minute 1 – 10-12 Strict DB press AHAP

Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010

Minute 3 – 15 Reverse Snow Angels (slow & controlled)

Minute 4 – 45 second GHD Supine Hold

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