Turn2CrossFit – CrossFit
Warm-up
2 Minute Bike
then
2 sets-
10 Lu Raises
10 Prone Shoulder CARS
10 R lunge+ L lunge+ air squat
then
Build to starting weight for the hang power snatch
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.
“Minutes Away” (4 Rounds for reps)
20 Minute EMOM:
Min 1- 200m Run
Min 2- 60 Double Unders
Min 3- 12/9 Cal Bike
Min 4- Max Reps with DB in goblet (front rack) position, Right Rev. Lunge+ Left Rev. Lunge+ Goblet Squat 50/35
Min 5- Rest
Score= Max reps of R lunge/L lunge/ squat