Turn2CrossFit – CrossFit
Warm-up
3:00 min bike
Couch stretch
Iron cross stretch
thread the needle stretch
10 open/close arms
*3 rounds of*
10/8 cal bike
10 alt. Hang DB snatch (light weight)
10 Russian twists (r/l=1)
6 Sets: Every 2 Minutes
Metcon (Weight)
10/8 Cal Bike
5 Hang Power Clean and Jerks
*Choose light/ moderate weight, move fast and efficiently.
*Pick a weight and stay with it for all 6 sets.
“Lightyear” (AMRAP – Reps)
10 Minute AMRAP:
10 Power Clean and Jerk 95/65
-rest 1 minute
10 Power Clean and Jerk 115/85
-rest 1 minute
10 Power Clean and Jerk 135/95
-rest 1 minute
Max Reps 155/105
Rx+= 135/95, 155/105, 185/125, 205/145
Score= Max Reps at the last barbell