Knowledge Bombs

Turn2CrossFit – Competition Training

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Tempo Snatch Complex (9X1+1)

9 Sets of 1 Tempo Snatch Pull + 1 Power Snatch

Sets 1-3 @ 60%

Sets 4-6 @ 65%

Sets 7-9 @ 70%

Power Snatch (5×1)

5 sets of 1 Power Snatch

Set 1 @ 74%

Set 2 @ 77%

Set 3-5 @ 80%

Metcon (Time)

Gut Check (Team Version)

Teams of 3, with a 25:00 Time Cap:

200/140 Calorie Assault Bike

… Directly into:

3 Rounds:

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches*

Round 1 Barbell – 95/65

Round 2 Barbell – 115/85

Round 3 Barbell – 135/95

Metcon (Time)

Gut Check (Solo)

with a 25:00 Time Cap:

75/50 Calorie Assault Bike

… Directly into:

21-18-15:

Toes to Bar

Box Jump Overs (24″/20″)

Power Snatches*

Round 1 Barbell – 95/65

Round 2 Barbell – 115/85

Round 3 Barbell – 135/95

Turn2CrossFit – Prep Course

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Blah Blah (2 Rounds for time)

words words words

etc etc etc

yo momma

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

After you warm up, choose a workout below and CRUSH IT!!!!!!

Metcon (Time)

“Climbing Nancy”

5 Rounds

Run 300m

20 OHS 95/65

3 Rope Climbs

30 min time cap

Metcon (Time)

“Pants on the Ground”

For Time

20-18-16-14-12

Box Jump Overs

18-16-14-12-10

Burpees

16-14-12-10-8

Hang Power Cleans 95/65

30 min time cap

Metcon (Time)

“If it goes up, it must come down”

For Time:

1-10-1

Hang Power Snatch 75/55

Hand Release Push Ups

Russian Twist 20/14 (l/r=1)

Turn2CrossFit – CrossFit

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Warm-up

Lets get REALLY Warm Today‼️‼️

12 Min AMRAP

5 Bar Touch Burpees

10 GHD Hip Extentions

:45 Second Elbow Plank Holds

20m OH Walking Lunge 25/15

Metcon (Time)

Teams of 2

For Time

400m Partner Heavy Sandbag Carry

80 Ski Erg Cals

100 Air Assault Calories

10 Alternating 50m Sled Push

400m Partner Heavy Sandbag Carry

*One Partner works at a time on Ski Erg/AAB/Sled Push

**Sandbag Carry must be done first and last. However, Ski Erg/AAB/Sled Push can be done in any order, but all reps must be completed before moving on to the next.

Turn2CrossFit – CrossFit

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Warm-up

10 min

Run 100m

10 SDHP 45/35

10 Russian KB swings

30 Single Unders

Metcon (Time)

3 Rounds

15 Deadlifts 225/155

35 KB Swings 53/35

90 Double Unders

30 min Time Cap

Accessory Work

3-5 RNFT (With remaining time)

10 Evil Wheel

15 Russian Twist (l/r=1)

Turn2CrossFit – CrossFit

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Warm-up

Run 400m

2 Rounds

10 Sumo Squats

10 Good Mornings 45/35

30 Double Unders

Front Squat (Perform 2 Front Squats EMOM x 15 @ 80%)

Concentrate on Form & Technique. If you fail during this at anytime, take loads off and continue.

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

20 Wall Balls 20/14

20 Row Calories

RX+ – Unbroken Wall Balls & Air Assault Bike

Turn2CrossFit – CrossFit

#neverEVERmissamonday

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Warm-up

10 min clock

200m Row

10 Push Ups

10 Ring Row

10 Thrusters 45/35

EMOM x 12

Odd – 6 Strict Press @ 60-65%

Even – 6 Strict Pull Ups

Metcon (Time)

5 Rounds

10 Push Press 95/65

25 AbMat Sit Ups

35 Lateral Bar Hops

Rx+ – 115/80 & GHD Sit Ups

20 min time cap