CrossFit Turbocharged – Barbell Club
**comp class**
END OF CYCLE 1!!
Warm-up
3 rounds:
15 KB deadlifts
15 KB swings
(increase weight each round)
Then…
WHOLE SQUAD TIRE FLIP LETS GET IT.
100m tire flip
Weightlifting
E2MOM for 6 minutes:
DEADLIFT x2 reps
Loading per set (by % of 1RM): 40, 45, 50, 55, 60, and 65
Followed by…
Deadlift (Max effort)
E2MOM until you miss the same weight twice
Suggested loading (by % 1RM): 70, 75, 80, 85, 90, 95, 100, 101, 102…
Workout
A: Metcon (AMRAP – Reps)
Against a 10 minute running clock…
100 burpees over bar
In remaining time, max effort bear complex (135/95)
Score is number of bear complexes completed
B: Metcon (No Measure)
EMOM for 15 minutes
Minute 1: Double KB OH Carry x45 seconds AHAP
Minute 2: Landmine Row x8 reps @ 2111 (Left)
Minute 3: Landmine Row x8 reps @ 2111 (Right)
Minute 4: Yoke Walk x45 seconds
Minute 5: Farmer’s Carry x45 seconds AHAP