Turn2CrossFit – CrossFit
Warm-up
2 Minute Bike
then
2 sets
10 Lu Raises
10 Pushups
1 Wall Walk
then
with an empty barbell
5 Hang High Pulls
5 Hang Power Snatch
5 Behind the neck press
*build in weight for snatches
Hang Power Snatch
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
“Skelly” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
1 Rope Climb
3 Power Cleans 135/95
5 HSPU
Rx+=185/135, Wall Facing HSPU