CrossFit Turbocharged – Barbell Club
Warm-up
2 rounds:
25 banded pull aparts
10/10 internal banded rotations
10/10 external banded rotations
5 thumb up I,Y,T complex with DB or 2.5# plate
5 thumb down I,Y,T complex with DB or 2.5# plate
Weightlifting
A. E2MOM x12 minutes
3 Tempo Overhead Squats @32X1 (50%, 60%, 70%, 80%, 85%, 90%)
B. EMOM x10 minutes
1+2+3
Strict press + Push press + Push jerk @ 85% of 1RM of strict press
Metcon
A. For Time:
Buy In: 25 cal ski erg
21-15-9-15-21
squat cleans (135/95)
burpee over bar
21-15-9-15-21
G2OH with plate (45/35)
burpee plate hops
Cash Out: 25 cal ski erg
B. 3 RFT:
2 lengths SA OH KB carry (70/53)
2 lengths SA front rack KB carry (70/53)
2 lengths SA farmers carry (70/35)
2 lengths plate pinch (35/25)
Accessory Work
3 sets:
10/10 MB side toss
20 total MB sit up and throw (10ft apart)
20 rainbow slam ball
rest as needed