Turn2CrossFit – CrossFit
Warm-up
300m run
achilles stretch
10m elbow/reach stretch
*3 rounds of*
5 medball cleans 20/14
10m Bear crawl
50m run
5 Sets:
3 Hang Power Cleans (Above knee)+ 2 Hang Squat Cleans (Below knee)+ 1 Squat Clean (from floor)
Build to heavy over the 5 sets.
Rest 2 minutes between sets.
Complete as a complex without dropping the bar.
*The 2 Hang Squat Cleans from below the knee are just that, below the knee, but not touching the floor.
“Super Mario” (Time)
3 Rounds For Time:
200m Run
10 Push Presses 95/65
200m Run
10 Power Cleans
200m Run
10 Front Squats
200m Run
10 Thrusters
Rx+= 135/95