Competition Class 8/28/2019

CrossFit Turbocharged – Barbell Club

**comp class**
END OF CYCLE 1!!

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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

Author Bio

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