Turn2CrossFit – CrossFit
Warm-up
400m Run
10/side Half kneeling shoulder opener (against wall)
3 sets:
3 Hang Power Snatches
3 Snatch Balances
10 Kip swings/ ring rows/ pullups
*build in weight and progress through to pullups
Hang Power Snatch
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.)
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up.
SCORE= Total pullups (ex. 55 pullups would be 0 rounds+ 55 reps)