Comp Class 1/29/2020

CrossFit Turbocharged – Barbell Club

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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

Author Bio

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