Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Weightlifting

2 Snatch Grip Push Press + 1 Pausing OHS

15 mins to find a heavy complex.
– These are taken from the rack.

– Pause 2 full seconds at the bottom of the OHS.

Metcon

Metcon (Time)

3 Rounds

10 T2B

10 Bar Facing Burpees

10 Power Snatch 95/65

75/50 Double Unders

2 Rounds

10 T2B

10 Bar Facing Burpees

10 Power Snatch 115/80

75/50 Double Unders

1 Round

10 T2B

10 Bar Facing Burpees

10 Power Snatch 135/95
Time Cap = 20 Min

Turn2CrossFit – CrossFit

Warm-up

Metcon

Choose ONE version of Helen only!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Heavy Helen
3 Rounds For Time

400m Run

21 KB Swings 70/53

12 C2B Pull Ups

Accessory Work

Turkish Get Up (Post heaviest lift in 15 mins)

*Must successfully lift on each side to post.

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