Knowledge Bombs

Turn2CrossFit – Competition Training

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Power Clean Complex

3-Position Pausing Power Clean

Build to a Heavy Complex:

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

Metcon (Time)

Double Jump

5 Rounds:

30 Double Unders

5 Power Cleans (155/105)

7 Bar Facing Burpees

Rest 1 Minute Between rounds

Metcon (Calories)

Recovery Bike

16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

Turn2CrossFit – CrossFit

Friday Night Lights starts this Friday! Since the Open workout will be the workout of the day on Friday, come back and cheer people on, or come join them for your shot at 19.1!!

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Warm-up

Alternating EMOM:

Odd: 35 Jump Rope

Even: 1 Strict Toes To Bar (as high as possible) + 5 Strict Press (45#/35#)

Push Press (5-4-3-2-1-1-1-1-1)

Perform as a 2 Minute EMOM. (20 Minutes total)

Record all weights to comments, but only your heaviest 1 rep will be recorded in Wodify.

Metcon (AMRAP – Reps)

As many reps as possible in 9 Minutes of:

3-6-9-12-15… etc

Toes to Bar

10-20-30-40-50… etc

Double Unders

Turn2CrossFit – CrossFit

Don’t forget about Tee’s Fight Class at 1030 today

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Warm-up

Continuos Clock for 10 Minutes

100m Run

6 Ashley’s

Samson Stretch x1 each side

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Pull-ups

10 Power Snatches (95#/65#)

10 Bar Facing Burpees

Metcon (Distance)

20 Minute Row for distance

at 20-22 Strokes per minute

cool down

Grab a partner and couch stretch x1 min each side

Turn2CrossFit – CrossFit

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Warm-up

800m run

3 rounds

15 KB swings

10 jumping air squats

5 burpees

Metcon (Time)

Metcon

1 mile run @ 75%

20 burpee to box jump (20″)

* Rest 3 mins

1 mile run @ 85%

20 burpee to box jump (20″)

* Rest 5 mins

1 mile run all out effort

20 burpee to box jump (20″)

*In the case of rain, sub burpee to box jump with Bar touch Burpees.

*increase pace and time with each mile. The last mile should be your fastest.

Turn2CrossFit – Endurance Club

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Turn2CrossFit – CrossFit

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Warm-up

Continuous 12 Minute Clock

1 Wall Walk

10 Box Step Ups/Jumps

25 Jumping Jacks

5 Wall Facing Squats (toes touching wall if possible)

Metcon (AMRAP – Rounds and Reps)

3 Person Team

25 Minutes

Box Jump Overs (30″/24″)

Clean & Jerks (50% 1RM)

300m Run
All team members working at the same time. When the runner comes back the team rotates stations.

Record your score as follows:

(Box Jumps + Clean & Jerks) x Number of laps = Score

cool down

With your team

100m Walk

Couch Stretch 1 Min Each Side

Calf Stretch (PNF)

Turn2CrossFit – Competition Training

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Metcon (Weight)

Bar Muscle-Ups

Alternating On the Minute x 10 (5 Rounds):

Odd Minutes – 3 Power Snatches

Even Minutes – :40 Seconds Bar Muscle-Up Practice

Metcon (Time)

“Leaps & Bounds”

For Time:

15 Power Snatches (95/65), 15 Box Jump Overs, 3 Rope Climbs

12 Power Snatches (115/80), 15 Box Jump Overs, 3 Rope Climbs

9 Power Snatches (135/95), 15 Box Jump Overs, 3 Rope Climbs

6 Power Snatches (165/110), 15 Box Jump Overs, 3 Rope Climbs

Box: (24/20)