CrossFit Turbocharged – Barbell Club
Warm-up
3 rounds (start with bar and build to 50% 1RM of clean for last round.)
VERY light technical work
6 reps of each:
mid-shin to pause
mid-shin to clean pull
mid-shin to power clean
mid-shin to full clean
Then…
Weightlifting
Hang Power Clean (3-3-3)
Hang from below the knee.
(60%, 70%, 80% of 1RM clean)
when running clock hits 5:00…
Hang Clean (3-3-3)
Hang from below the knees
(60%, 70%, 80%)
when running clock hits 10:00…
Clean Pull from Hang (3-3-3)
Hang from below the knees
(100%, 105%, 110%)
when running clock hits 15:00…
RDL (3-3-3)
(112.5%, 117.5%, 122.5%)
finish when clock reaches 20:00
Metcon
A: Metcon (Time)
For Time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20″)
1600 Meter Run
Once you feel relatively recovered…
B: Metcon (AMRAP – Reps)
7min AMRAP
2 pull-ups
2 DB push press (35/55)
4 pull-ups
4 DB push press
6 pull-ups
6 DB push press
And so on…
Accessory Work
Three sets of:
DB Seesaw Press x 12 reps each arm
Rest 90 seconds
Dumbbell Hammer Curl x 10 reps
DB Skull Crushers x 10 reps
Rest as needed