Turn2CrossFit – CrossFit
Warm-up
800m Run/Row
2 Samson Stretches each side
20 Burpees
2 Cossack Stretches each side
30 Second Handstand Hold
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 3 Bench Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)
Calculate percentages based off of 90% of your Training Max
Metcon (Time)
JTish (15 Minute Time Cap)
21-15-9
Dumbbell Push Press (50/35#)
*Pull-ups/Chin-ups
Push-Ups
*Pull-ups for the round of 21 & 9, Chin-ups for the round of 15 (Rx+ will perform 3-2-1 Legless Rope Climbs instead of Pull-ups/Chin-ups
**Add a second for every rep not completed in the Time Cap