CrossFit Turbocharged – Barbell Club
**comp class**
Warm-up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles
30 Second Side Plank (right)
30 Second Supinated-Grip Hang
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Weightlifting
Every 2 minutes, for 12 minutes (6 sets)
3 Front Squat + Jerk (3+1 @ 90-92%)
increase 2.5% from 8/8
Metcon 1
Metcon (3 Rounds for time)
Three sets of:
500 Meter Row
3-5 Unbroken Ring Muscle-Ups
10 Unbroken Snatches*
3-5 Unbroken Ring Muscle-Ups
500 Meter Row
Rest 4 minutes
*Set 1 – 115/85 lbs
*Set 2 – 135/95 lbs
*Set 3 – 155/105 lbs
Metcon 2
Metcon (No Measure)
E2MOM for 12 minutes (6 sets):
100-Foot Front Racked Kettlebell Carry (32/24 kg)
6 SA DB OH squats (3 ea arm/35# DB)
**Dawn and Tanya version**
D. 12 minute AMRAP:
2-4-6-8-10…
Synchro alt KB S2OH
Synchro Russian KB swing
Synchro KB Goblet squat
Accessory Work
Three sets of:
Reverse Snow Angels x 60 Seconds
Rest 60 seconds
Banded Pull-Aparts x 50 reps
Rest as needed
10 GHD sit-ups
-Rest as needed-