Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

Weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 DB Push Press

9 Deadlift 225/155

30 Double Unders

Turn2CrossFit – CrossFit

Warm-up

Run 300m

1 Round of Cindy

Run 200m

10 Thrusters 45/35

Run 100m

5 Pausing OHS 45/35

Metcon

Metcon (Time)

21 OHS, 200m Run

21 Thrusters, 200m Run

15 OHS, 200m Run

15 Thrusters, 200m Run

9 OHS, 200m Run

9 Thrusters, 200m Run

Rx = 95/65

*15 Min Time Cap

Accessory Work

3 RNFT

8 Unbroken Bench Press

8 Unbroken Hang Power Cleans

*Grab a partner and 2 bars.

*Take turns doing a set of 8 BP then immediately into 8 HPCs.

*Build in weight as possible. Record heaviest successful set of 8 of each movement.

*Rest as needed between sets but NO MORE than 3 Mins

Bench Press (8 unbroken reps)

Hang Power Clean (8 unbroken reps)

Turn2CrossFit – CrossFit

#NeverMissAMonday

Warm-up

Weightlifting

Metcon

Front Rack Lunge (15 Mins to Find Heavy Set of 12 (6 each side))

*These are step BACK lunges.

– Focus on pulling with front quad & hamstring to stand & not pushing with back leg.

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

18/15 Cal Row

15 Power Clean @ 135/95

12 Burpee Box Jump Over

*Rest 4 Mins*

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

18/15 Cal Row

15 Power Clean @ 115/80

12 Burpee Box Jump Over

*Rest 4 Mins*

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

18/15 Cal Row

15 Power Clean @ 135/95

12 Burpee Box Jump Over

Turn2CrossFit – CrossFit

Turn2CrossFit – CrossFit

Turn2CrossFit – CrossFit

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here

Warm-up

Lacrosse Ball Calf Smash

Shoulder Blade ball smash

Lacrosse Ball glute smash

Banded Arm Activation & Rotations

2 Rounds

20 Supermans

20 Jumping Jacks

10 GHD Hip Extensions

10 Tuck Jumps (higher and higher with each rep)

10 Partner Kettlebell Swings (Partner A performs a russian KB swing into the hands of Partner B, Partner B pushes the KB down between Partner A legs)

cool down

ROMWOD

Turn2CrossFit – CrossFit

Warm-up

Run 800m

1 Minute Pigeon Each Leg

Tabata False Grip Hang (or Hang from Pull-up bar)

Tabata Hold Bottom of Pistol (or bottom of squat)

*Alternate between Hang & Squat Hold

Metcon (Time)

150 Push-ups with a penalty for stopping
Each time you break your push-ups, SHUTTLE SPRINT 40m

*Time cap 20 minutes

RX+ Wear a Vest

cool down

ROMWOD