Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

15/12 cal bike

10 cherry pickers

pigeon stretch

10/8 cal bike

5 sumo squats

3 empty BB back squats (move hips around in hole)

**Find a rig and start warming up**

Back Squat (1 Rep Max)

15min Clock- Log your heaviest 1 RM

Delta Force (5 Rounds for reps)

5 rounds for reps (4 min EMOM)

20/16 Cal Row

30 Abmat Sit-Ups

Max reps Push-Ups

RX+ = Max reps Bench Press 75% BW

(Women 50% Body Weight)

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

10 empty BB good mornings

10 deadlifts 45/35

300m row

5 cherry pickers

8 deadlifts (add weight)

200m row

5 deadlifts (add weight)

Deadlift (7 x 2 starting at 76%)

Log your Heaviest 2 rep

Spetsnaz (4 Rounds for time)

Every 4min x 4 Rounds

20 Wall Balls (20/14)

10 Lateral Burpee over Ball

10/7 Cal Assault Bike
Log each round for Time

EARN your rest

Turn2CrossFit – CrossFit

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Tabata Snatches (AMRAP – Reps)

With an empty barbell, complete as many hang power snatches as you can in 20 seconds. rest for 10 seconds. repeat 8 times.

Your score is cannot be higher than your round with the LEAST number of reps.

Tall Snatch (15 minutes to find a max)

Snatch (20 minutes to find a max)

Turn2CrossFit – Endurance Club

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Appreciate (Time)

2 Rounds for Time

200m Run

400m Run

600m Run

800m Run

Must Accomplish:

50 Toes 2 Bar

100m Walking Lunges

150 Abmat Sit-Ups

200ft Sled Rope Pull

RX+ = Vested

Turn2CrossFit – CrossFit

See you guys & gals in the morning.

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Warm-up

Saturday Slayer (Time)

Teams of 2

For Time:

Buy In – Accumulate 4 min HS Hold

12 Alt. 100m Sprints (relay style)

40 Synchro Wall Ball 20/14

30 Alt. BB Complex 95/65

10 Alt. 100m Sprints

30 Synchro Wall Balls

20 Alt. BB Complex 115/80

8 Alt. 100m Sprints

20 Synchro Wall Ball

10 Alt. BB Complex 135/95

Buy Out – Accumulate 4 min Dead Hang

BB Complex = 3 Power Clean + 2 Hang Power Clean + 1 STO

40 min Time Cap

Turn2CrossFit – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch Complex

On the 1:30 X 5 sets

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch High Pull

1 Squat Snatch
Log your heaviest set completed unbroken

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Turn2CrossFit – CrossFit

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Warm-Up #11 (No Measure)

2 Rounds

Assault Bike

:15 seconds Slow Pace

:15 seconds Moderate Pace

:15 seconds Sprint

:15 second Slow Pace

10 back Extensions

10 Hallow Rocks

10 Super Mans

20 Banded Good Mornings

Assault & Chill (Time)

Assault Bike for Time

25/20 Cal: Arms + Legs

25/20 Cal: Arms Only

25/20 Cal: Legs Only

25/20 Cal: Arms + Legs

Buy Out:

25 Burpees

Joker (Time)

10-1: Deadlifts (135/95)

1-10: Abmat Sit-Ups
RX + = 225/135 Deadlifts & GHD Sit-Ups