Turn2CrossFit – CrossFit
Warm-up
300m run
10m knuckle draggers
PVC pass throughs & shoulder stretches
*3 rounds of*
3 snatch grip DL’s
3 snatch high pulls
3 power snatches
3 push-ups
3 knees to elbow
Power Snatch
15 Minute EMOM
1-5 Min= 3 Touch and Go Power Snatches
6-10 Min= 2 Touch and Go Power Snatches
11-15 Min= 1 Power Snatch
*Build up in weight to a heavy for 1 rep. All touch and go reps should be at a challenging weight, with no misses.
Score= Heaviest lift
“Hang Time” (AMRAP – Rounds and Reps)
4 Sets:
3 Minute AMRAP:
4 Hang Power Snatch 95/65
8 Toes to Bars
12 Pushups
-Rest 1 Minute
*Begin each new set where you left off on the previous set.
Score= Total Rounds and Reps
Rx+= 115/85