Turn2CrossFit – CrossFit
#NeverMissAMonday
Warm-up
12 Min EMOM
MIn 1 – 45s Bike or Row
Min 2 – 5 Slow Sumo Squats
Min 3 – 45s Bike or Row
Min 4 – 5 Good Mornings + 5 Elbow Rotations + 5 Front Squats (empty barbell)
Weightlifting
Squat Clean Complex (1 Complex EMOM)
10 Min EMOM
*Min 1 – 3 Position Squat Cleans @60%
*Min 2 – 3 Position Squat Cleans @63%
*Min 3 – 3 Position Squat Cleans @66%
*Min 4 – 3 Position Squat Cleans @69%
*Mins 5-10 – 2 Position Squat Cleans (building each min to AHAP)
3 Position Clean = High Hang Squat Clean, Hang Squat Clean, Squat Clean
2 Position = Hang Squat Clean, Squat Clean
Metcon
Metcon (AMRAP – Reps)
12 Min AMRAP
2 DB Burpee Deadlift
2 DB Hang Power Clean
2 DB Push Press
4-4-4, 6-6-6, etc.
Rx = 35/25 DB
Rx+ = 50/35 DB
*Increase each movement by 2 reps each round.