CrossFit Turbocharged – Barbell Club
Warm-up
3 rounds, start with bar and build to 50% body weight for last round
6 reps of each:
mid-shin to pause
mid-shin to clean pull
mid-shin to power clean
mid-shin to full clean
Weightlifting
Power Clean (3-3-3)
60%, 70%, 80% of 1RM clean
when running clock hits 5:00…
Squat Clean (3-3-3)
60%, 70%, 80% of 1RM clean
when running clock hits 10:00..
Clean Pull (3-3-3)
100%, 105%, 110% of 1RM clean
pull from floor. when running clock hits 15:00…
RDL (3-3-3)
110%, 115%, 120% of 1RM clean
finish when clock hits 20:00
Metcon
A: Metcon (Time)
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs
Rest until relatively recovered, and then…
B: Metcon (AMRAP – Rounds and Reps)
For 16 minutes, at 80-85% effort:
60/40 Calories of Rowing
60 Double-Unders
20 Wall Ball Shots (30/20 lbs)
Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.
Accessory Work
Two sets of:
30 Banded Glute Bridges
30 Dumbbell Tate Press
30 Banded Overhead Triceps Extensions
30 Banded Pull-Aparts
Rest 60 seconds