Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 10:00 min clock:
300m run
:30 sec pigeon stretch
PVC pass throughs and shoulder stretches
*AMRAP OF*
5 PVC hang power snatches (focus on making hip contact)
5 air squats
100m run
Use empty barbell when warmed up
3 Position Power Snatch
Every 1:30 for 10 sets
(High Hang, Above Knee, and Floor)
Increase weight as form allows. Log heaviest set
“Jailhouse Rock” (3 Rounds for reps)
Every 6 Minutes x 3:
800m Run
15 Front Squats 95/65
Max Power Snatches
Score= Reps of Power Snatches
RX+=115/85
Accessory Work
Metcon (Weight)
3 rounds
5/side plank to one arm down dog
https://youtu.be/FLyCqrdeySM
10/side bottom up kb press
https://youtu.be/J5LEpIZSDS0
10/side seated db external rotation
https://youtu.be/XKCfeJp4Qo0