Turn2CrossFit – Competition Training
Pausing Snatch Pulls (5×2)
5 Sets of 2
Pause (2) seconds at knee level.
*set 1 – 80%
set 2 – 85%
set 3, 4, 5 – 90%
Power Snatch Complex (7×2)
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
*set 1 – 65%
set 2 – 70%
set 3-7 – Build to a heavy
Metcon (5 Rounds for time)
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
Metcon (Time)
Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)