Monday 7 SIX 2020

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Power Snatch (15 x 1)

15 min EMOM

1 rep each minute

3 minutes @ each %

70-72-74-76-78

Rain bird (AMRAP – Rounds and Reps)

9 minute AMRAP

12 Wall Balls 20/14

24 Russian KB Swings 1.5/1p

36 Plate Jumps 45/25
Rx+ = 2/1.5p

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Power Snatch (15 x 1)

15 min EMOM

1 rep each minute

3 minutes @ each %

70-72-74-76-78

Rain bird (AMRAP – Rounds and Reps)

9 minute AMRAP

12 Wall Balls 20/14

24 Russian KB Swings 1.5/1p

36 Plate Jumps 45/25
Rx+ = 2/1.5p

Freedom Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Run 400m then:

-World’s greatest stretch

-Shoulder stretch

-10 Air squats

Run 200m then:

-10 Lat activation on bar

-10 Push press 45/35

-10 Back squats 45/35

Wolverine (Time)

100 Bodyweight Bench Press

*Every Minute: 1 rope climb

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Hammer (Distance)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Women – 95#

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

Thumpin Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up 3 (No Measure)

2 Rounds

200m Row

10 Air Squats

5 Med Ball Slams

30 Sec Couch Stretch (ea leg)

Gymnastics Conditioning

4 rounds not for time

6-12 Handstand Push-ups

12/9 Cal Assault Bike

12 minute cap

“Red Cloud” (4 Rounds for time)

4 min AMRAP x 4

200m Run

10 Pull-up

5 Box Jump over 24/20
Rx+ = Chest to Bar

Hump Day

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

-300m run or row

-5 Ashley’s

-200m run or row

-5 muscle cleans 45/35

-5 push press 45/35

-5 push jerks 45/35

-100m run

-5 muscle cleans

-5 push press

-5 push jerks

Shoulder Press (5 x 3)

5 sets of 3

Log heaviest set

12 minute time cap

“Crazy Horse” (Time)

64 alt. DB Snatch 50/35

64/48 Cal Row

64 Single Arm DB Hang C&J 50/35

64 Toe to bar
*Everytime you break, 35 DU

*A break includes changing movements

**Rx+ = 70/50

*** 20 Minute Time Cap