CrossFit Turbocharged – Barbell Club
the last one???
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 🙂