Comp Class 1/15/2020

CrossFit Turbocharged – Barbell Club

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Warm-up

A. Warm up

2 rounds:

10/10 internal band rotation

10/10 external band rotation

5 DB strict press

3 wall walks

Then…

20 shoulder taps right into

30 second handstand hold

-rest 90 seconds-

Accumulate 100ft of handstand walk

B. Barbell Warm Up

1 round with empty barbell:

5 snatch-grip RDL

5 snatch pull

5 muscle snatch

5 BTN press

5 hang snatch

Weightlifting

E2MOM x12:00

2 snatch balance + 1 OHS

(50%, 60%, 70%, 80%, 85%, 90% of 1RM OHS)

Metcon

D. On an 18:00 running clock…

3 rounds:

8m front rack lunge (110/80)

8 bar facing burpees

8m front rack lunge (110/80)

8 bar facing burpees

Then in remainder of time…

Find 1RM of

1 hang clean + 2 front squats

*must use same barbell throughout workout*

E. For Time:

60 DU

5 thrusters (110/80)

60 DU

10 thrusters (110/80)

60 DU

20 thrusters (110/80)

Accessory Work

3 rounds:

10/10 stir the pot on MB

10 MB v-ups

20 MB russian twists

Author Bio

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