Turn2CrossFit – CrossFit
Warm-up
800m Row
Ab Mat Pizza Game
2 Min Couch Stretch
1 Min = 5 Burpee Penalty
1 Min = 10 Air Squat Penalty
1 Min = 10 Tuck Jump Penalty
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Today is Back Squat
Wendler Week 1 Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)
Calculate % at 90% of your Training Max
Metcon (Weight)
AMRAP 18 Minutes
12 Air Squats
*1 Hang Squat Snatch*
12 Box Jump Overs
10 Air Assault Calories
*If you miss your lift/attempt, perform a 10 Burpee Penalty. Don’t be unsafe!!
Also, Increase Hang Squat Snatch Weight every round. The increases do not need to be uniform. (You can start with large increases and finish with tiny increases.)