Knowledge Bombs

Turn2CrossFit – Competition Training

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Metcon (Time)

“Waterproof”

21 – 15 – 9

Row Calories

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Barbell Facing Burpees

Thrusters (95/65)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

10 Kettlebell Swings (53/35)

25′ Unbroken Handstand Walk

Rest 2 Minutes

AMRAP 4:

10 Kettlebell Swings (53/35)

25′ Unbroken Handstand Walk

Metcon (Calories)

Recovery Bike

25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 – 20 GHD Sit-ups

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Metcon (Time)

Hero Wod

John Tierney

For Time

20 Push Presses + Front Squats + Thrusters (45/25 lb)

15 Push Presses + Front Squats + Thrusters (75/45 lb)

10 Push Presses + Front Squats + Thrusters (95/65 lb)

5 Push Presses + Front Squats + Thrusters (135/95 lb)

One repetition is equivalent to one barbell complex of push press, front squat, and thruster.

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

T.J. (Time)

For Time:

10 Bench Presses, 185#

10 Strict Pull-Ups

Max Thrusters, 135#

Repeat the triplet until you have completed 100 Thrusters

*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here

Turn2CrossFit – CrossFit

Wear your best Valentine’s Day gear today. Grab a Partner and pretend like they are your sweetheart for the hour.

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Warm-up

With your Partner

80m (20m) Alternating Wall Ball Shuttle Runs

40 Partner Wall Ball AbMat Sit Ups

20 Elbow Plank High 5’s

Then….

Junkyard Dog

Metcon (Time)

“Oh My Sweet VD Partner”

For time:

Buy-In 100m Partner Carry

Partners #1 Wod

66 Box Jumps Overs 24/20

66 Kettlebell Swing 53/35

66 Russian Twist (l/r=1)

66 Deadlifts 155/115

66 Air Assault Calories

Immediately into

Partners #2 Wod

66 D Ball Over Shoulder (HAP)

60m OH Walking Lunges 45/35 plate

66 Alt DB Snatch 50/35

66 Wall Ball 20/14

66 Double-Unders (each)

Buy-Out 100m Partner Carry
The Number “6”:

~Represents the Lovers. If you keep seeing the number 6, it may be a sign you need to embrace inner peace and self-love~.

For the partner carry, athletes may carry or be carried. Both partners can switch off and share the load or one partner can be carried the whole time. If it is raining, then alternate 10m Shuttles.

Turn2CrossFit – Competition Training

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Power Clean

On the Minute x 10:

On the 0: 3 Power Cleans @ 65%

On the 1: 2 Power Cleans @ 70%

On the 2: 1 Power Cleans @ 75%

On the 3: Rest

On the 4: 3 Power Cleans @ 70%

On the 5: 2 Power Cleans @ 75%

On the 6: 1 Power Cleans @ 80%

On the 7: Rest

On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

Metcon (AMRAP – Rounds and Reps)

“Squeaky Wheel”

AMRAP 15:

60 Double Unders

30/21 Calorie Bike

10 Push Jerks (165/110)

Metcon (No Measure)

Body Armor

5 Supersets:

5-4-3-2-1: Heavy Deadlifts

After Each Set:

10 Dumbbell Bench Press 70/40

15 Weighted AbMat Sit-ups 20/14

Turn2CrossFit – CrossFit

Wear your Valentine’s Day Colors tomorrow!!

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Warm-up

15 AAC or 20 Cal Row

1 Round Cindy

10 Muscle Snatch

10 OHS 45/35

Hang Power Snatch (5 X 3 @ 65-70%)

Perform each set at the 90sec mark.

*Do NOT fail at this. Keep the loads manageable. Work for technique if necessary.

Metcon (AMRAP – Reps)

8 min AMRAP

3, 3… 6, 6… 9, 9…

Power Snatch 75/55

Lateral Burpee over Bar

RX+ – 95/65

Rest 4 mins
Treat each of these metcons like Open Style workouts. Fully recover and get after the next one. The RX+ is not supposed to be done if your snatch isn’t VERY proficient!!

See a coach if you’re not sure.

“Leave your Ego at the Door”

Metcon (AMRAP – Reps)

6 min AMRAP

3, 3… 6, 6… 9, 9…

Power Snatch 75/55

Lateral Burpee over Bar

RX+ – 95/65

Rest 3 mins

Metcon (AMRAP – Reps)

4 min AMRAP

3, 3… 6, 6… 9, 9…

Power Snatch 75/55

Lateral Burpee over Bar

RX+ – 95/65

Turn2CrossFit – Competition Training

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Back Squat

On the 0: 10 Reps @ 70%

On the 2: 8 Reps @ 75%

On the 4: 6 Reps @ 80%

On the 6: 4 Reps @ 85%

On the 8: 2 Reps @ 90%

Metcon (AMRAP – Rounds and Reps)

“Top Heavy”

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

Metcon (No Measure)

Row Conditioning

On the 0:00 – 21/15 Calorie Row

On the 1:30 – 18/13 Calorie Row

On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row

On the 6:30 – 18/13 Calorie Row

On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row

On the 11:30 – 18/13 Calorie Row

On the 13:00 – 15/11 Calorie Row

Turn2CrossFit – CrossFit

Valentines Day is almsot upon us.
Let’s wear our best Valentine’s Day colors on Thursday!!!

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Warm-up

11 min Time Cap

2 min AAB or 300m Run

2 Rounds of

15 Back Squats

10 Jump Tucks

5 Burpees

1 Round of

Shoes & Bathroom Visit

Front Squat (5 X 3 @ 75%)

Perform each set at the 90 sec mark

Metcon (2 Rounds for time)

2 Rounds for time

50 KB/DB Deadlift (HAP)

50 Push Ups – RX+ HSPU

50 Toes 2 Bar

Rest 5 min

2 Rounds for time

50 Toes 2 Bar

50 Push Ups – RX+ HSPU

50 KB/DB Deadlift (HAP)

12 min time cap (Each)

*1 sec penalty for each rep not completed.