Friday, September 7, 2018
Turn2CrossFit – CrossFit
After careful consideration, we have to cancel the 5:30 class today. 4pm will be the last class today. We apologize for any inconvenience. Please remember that Sunday is available to make up today’s workout.
Warm-up
EMOM x 12 Mins
Min 1 – :40s Bike or Row
Min 2 – 4 Slow Sumo Squats
Min 3 – :40s Bike or Row
Min 4 – 10 PVC OHS
Then,
Burgener Warm Up
Weightlifting
Snatch Complex (1 Complex Every 1:30 x 6 rounds)
High Hang Power Snatch (Hips) +
Hang Power Snatch (Knees) +
Power Snatch (Floor) +
High Hang Squat Snatch +
Hang Squat Snatch +
Squat Snatch
* Start at 40-45% of Snatch 1RM & build as form, technique & ability allow.
* This is complex is meant to be completed unbroken, if possible.
* Post heaviest successful, unbroken complex.
Metcon
Metcon (Time)
3 RFT
200m Run
27 Wall Balls 20/14
9 Snatch (Squat or Power) @ 85%
*Rest 1 Minute
*Post the weight used in the notes.
Thursday, September 6, 2018
Turn2CrossFit – CrossFit
Warm-up
3 Min Row or Bike (moderate pace)
2 Rounds
20m Bear Crawl
10m Inchworms
10 Strict Press 45/35
10m Burpee Broad Jump
Weightlifting
Push Press (10 Mins to Find Heavy 2 reps)
Metcon
Metcon (Time)
5RFT
15 KB Swings 70/53
15 Burpees
*10 min Time Cap
*Normal Burpees (hands touch over head)
Recovery
ROMWOD
Wednesday, September 5, 2018
Turn2CrossFit – CrossFit
#juststart
Warm-up
2 Rounds
Run 200m
1 Round of Cindy
5 Walkouts
25 Single or Double Unders
Gymnastics
With a 11 Min Running Clock…
Mins 0:00-6:00 – Ascending ladder of Strict Pull Ups & Ring Dips (strict, if possible)
ex. 1-1, 2-2, 3-3,…
– Sets do not need to be unbroken but finish the movement before moving on.
Mins 6:00-7:00 – REST
7:00 – 11:00 – AMRAP of HRPUs
*Record # of Push Ups below
Push-ups (4 Min AMRAP)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Mins AMRAP
30 Double Unders
15 Power Cleans 95/65
30 Double Unders
15 T2B
RX+ = 115/80
Tuesday, September 4, 2018
Turn2CrossFit – CrossFit
#earnyouredge #juststart
Warm-up
12 Min AMRAP
Min 1 – :50s Bike or Row @ Moderate Pace
Min 2 – 5 Air Squats + 3 Spiderman with Reach (each side)
Min 3 – 5 Air Squats + 3 Scap Retractions or Pull Ups
Min 4 – 4 Warrior Squats (each side)
Front Squat (15 Mins to Find Heavy 8 reps)
*Not necessarily an 8RM but challenge yourself.
* Get at least 5 sets in before time expires.
Front Squat (15 Mins to Find Heavy 8 reps)
*Not necessarily an 8RM but challenge yourself.
* Get at least 5 sets in before time expires.
Weightlifting
Metcon (Time)
Buy In – 15 Squat Cleans 115/80
3 Rounds
15 Pull Ups
10 HSPUs
Buy Out – 15 Squat Cleans 115/80
Rx+ = 135/95, C2B Pull Ups
Labor Day Wod! 5am and 9am Only‼️
Turn2CrossFit – CrossFit
Workout will be posted before 7:30 Monday morning.
Warm-up
Coach’s Choice
Metcon (Time)
Partner 2k Row for time
*Alternate every 250m
Rx+ – 100 Air Assault Cals
*Alternate every 10 cals
Rest 2 min
Metcon (Time)
With a continuous clock running:
Partners perform for time:
“Fran”
21-15-9
Thrusters 95/65 ~ Rx+ – 115/80
Pull Ups
Then perform
“Annie”
50-40-30-20-10
Double Unders
AbMat Sit Ups ~ Rx+ – GHD
Then perform
“Amanda”
9-7-5
Ring Muscle Ups
Snatch 135/95 ~ Rx+ – 155/105
*1 person working at a time
**Both partners must either RX or RX+.