Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
worlds greatest stretch
10 air squats
10 arm circles (forward & backward)
3 wall walks
5 back squats 45/35
5 power snatches 45/35
5 push jerks 45/35
Back Squat w/2 second pause (DBL Progression Week 5)
Take one or two sets to work up to what you did last week. Once you get to that number, perform 3 sets of 5 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.
“Red, White and Blue” (Time)
For Time:
800m Run
20 Power Snatches 115/80
20 Push Jerks
400m Run
Rx+= 135/95