Turn2CrossFit – CrossFit
Warm-up
Barbell Warmup
5 minute AMRAP: with empty barbell
5 Deadlift
5 Hang Power Clean
5 Push Jerks
50m Run
Push Press
Deload Week-
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
“Nerds” (Time)
For Time:
15 Power Cleans 95/65
12 Power Cleans
9 Power Cleans
6 Power Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
**After each set run 100m
Rx+=135/95