Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Metcon (Time)

28 min time cap

For time:

30-25-20-15-10

KB Swings 53/35

*After each round perform

– 14/10 Air Assault Cals

– 200m Sand Bag Carry

RX+ – 70/53

Metcon (AMRAP – Reps)

DT Ladder

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with remaining time

Pt. 1: Snatch (Find a 1 RM of Power Snatch)

Spend 20 min to establish a 1RM Power Snatch

Then rest 5 min and perform………Part 2!!

Pt 2: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

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Warm-up

Run 300m

50m Jumping Jump Rope (Double Unders if you’d like)

40 Banded Stretch (20 Out front & 20 Overhead)

30 Arm Circles (15 forward & 15 back)

20 Push Ups

10 Pull Ups

5 Push Jerk 45/35

Push Press (5 x 5 )

You’ll only have 15 min to complete this 5 x 5. Start at or around 50% and work up from there.

Remember – DIP DRIVE!!!

Metcon (AMRAP – Reps)

4 Rounds for Reps of:

1 min – Max T2B

1 min – Max SDHP 75/55

1 min – Max Thrusters 75/55

1 min – Max Air Assault Cals

1 min – Rest

RX+ – 95/65

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Warm-up

Row 500m

2 rounds

10m Leg Swing Forward/Backward to Hamstring Stretch

10m Quad Pulls

10 Thrusters 45/35

Deadlift (Find a 3RM)

15 min to:

Establish a Heavy Triple

Then……….

Metcon (AMRAP – Reps)

7 min AMRAP

3,3,6,6,9,9……etc.

Deadlift (% of your 3RM)

Burpee over Bar

*Your coach will notify you of the percentages to be use for the deadlift.

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Warm-up

30 AAB Cals or Run 600m

5 Ashley’s

7 Inch Worms

10m Spiderman Stretch w/Reach

10 Box Step Overs

Metcon (5 Rounds for reps)

5 Rds of :

4 min AMRAP

20/15 Row Cals

10 Box Jump Overs

AMRAP – 10m Shuttle sprints w/ remaining time.

~rest 2 min~

RX+ – 30/20 Cals & 15 BJO
Score each round seperatly.

100 AbMat Sit Ups (Time)

You MUST touch your toes on the way up and shoulders on the way down.
7 min time cap

*If you don’t make the time cap, be sure to record your total reps in the notes for future reference.

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#NeVErmiSSaMoNDay

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Warm-up

12 min Running Clock

Row 200m

10m Burpee Broad Jump + 2 Squats

10 Back Squat 45/35 (increase slightly each round)

25 Double Unders

Back Squat (5 x 10 @ 50%,55%,60%,65%,70%)

Perform each “unbroken” set E2MOM.

This is a MODERATE load strength component.

2019 WZAOC WOD #1 (AMRAP – Reps)

9 Min AMRAP

3 Hang Power Snatches 75/55

3 OH Squats

30 Double Unders

+3 Reps to the BB mov’ts each round

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Metcon (6 Rounds for reps)

5 min to Score Max Reps

4 min rest

800m Run

9 Sit-Ups

Burpees- max rep

600m Run

15 Sit-ups

Burpees- max rep

400m Run

21 Sit-Ups

Burpees- max rep

400m Run

21 Sit-Ups

10m Shuttle Run- max rep

600m Run

15 Sit-Ups

10m Shuttle Run- max rep

800m Run

9 Sit-Ups

10m Shuttle Run- max rep

RX+ = Vested & Toes 2 Bar

Turn2CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 25 Minutes

10 (1.5x) Bodyweight Deadlifts (each)

10 Burpees Over Rower (each)

10/8 Calories Rower (each)

10/8 Calories AAB (each)

5 D-Ball Over Shoulder (each)

1 Rope Climb (each)

25m Prowler Push (each)
One person working at a time. If no partner, just perform the workout as an 18 minute AMRAP