Turn2CrossFit – CrossFit
Warm-up
2 Minute Jump Rope
then
10 Banded Pull Aparts
10 Banded Pass Throughs
3 sets with empty bar
5 Snatch Grip DL
5 Hang Power Snatch
5 Behind the Neck Snatch Grip Push Press
Hang Power Snatch
1x 5 @ 75%
1x 3 @ 85%
1x 1+ @ 95%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)
When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.
Score your weight for your last set and change the reps you hit on the last set, if needed.
“Fall Equinox” (AMRAP – Rounds and Reps)
9 Minute AMRAP:
24 Double Unders
12 Hang Power Snatch 95/65
6 Bar Facing Burpees