CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Bootstrappers
10 Alt. Groiners
10/10 Quadruped Thoracic Rotations
Then, 1 Round:
12 Alt. Cossack Squats
8 Air Squats @ 2221
8 Jump Squats
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Clean High Pulls
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
5 Push Press
Back Squat (3 x 5 @ 75-85% of 1RM)
*:03 eccentric all reps
*Clean from floor.
Metcon (Weight)
12 Min EMOM:
2 Hang Power Cleans (155/105)
2 Front Squats
2 Push Jerks
*Complex must be completed without dropping the barbell. Rest remainder of each minute.
-Scaled-
12 Min EMOM:
2 Hang Power Cleans (75/55)
2 Front Squats
2 Push Press