CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
Quadruped Crawl/Reverse Quadruped Crawl
10 Partner Push Ups
5 Bench Press w/ 3 second eccentric (empty bar)
1 Min Jump Rope
Bench Press (5 x 5 @ 75%)
*Rest 2 min between sets.
WOD Warm Up
Then, 2 rounds 3 Reps each movement w/ empty barbell:
RDL
Clean High Pull
Muscle Clean
Hang Power Clean (hold catch)
Metcon (Time)
1 Power Clean (155/110) (Rx+ 185/135)
10 Double Unders
2 Power Cleans
20 Double Unders
3 Power Cleans
30 Double Unders
4 Power Cleans
40 double Unders
5 Power Cleans
50 Double Unders
4 Power Cleans
40 Double Unders
3 Power Cleans
30 Double Unders
2 Power Cleans
20 Double Unders
1 Power Clean
10 Double Unders
-Scaled-
*(75/55)
*Single Unders