CrossFit Turbocharged – Barbell Club
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