CrossFit Turbocharged – Barbell Club
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 rounds with empty barbell:
5 snatch-grip RDL
5 snatch pull
5 muscle snatch
5 BTN press
5 hang snatch
Weightlifting
E2MOM x12:00
1 BTN push press + 2 BTN jerk
(50%, 60%, 70%, 80%, 85%, 90% of 1RM BTN push press)
Metcon
PARTNER WORKOUT BITCHEZ
In teams of 2:
2 rounds:
100 DU
100 push jerk (135/95)
100 cal row
100 meter back rack lunge (135/95)
100 burpees
LOL GOOD LUCK
Accessory Work
3 rounds:
20 suitcases
20 leg lifts over KB
20 russian twists with KB