Comp Class 2/12/2020

CrossFit Turbocharged – Barbell Club

the last one???

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Warm-up

2 rounds, 5 reps each

RDL

clean pull

muscle clean

front squat

strict press

push press

split jerk or push jerk

Weightlifting

EMOM until you find a 1RM for the day

1 clean and jerk

*start first minute at 50% of 1RM and increase by 5% until you miss the same weight twice*

**If you go past 100%, can start to make smaller jumps than 5%**

Metcon

A. AMRAP 5:00

10 alt. KB snatch (53/35)

1 length SA OH KB carry (L)

1 length SA OH KB carry (R)

-rest 2:00-

B. AMRAP 5:00

10 dual KB snatch (53/35)

1 length filly KB carry (L)

1 length filly KB carry (R)

-rest 2:00-

C. AMRAP 5:00

5 alt. KB snatch (70/53)

1 length SA OH KB carry (L)

1 length SA OH KB carry (R)

Accessory Work

go to chipotle for a celebratory burrito with coach Katie 🙂

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