Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
4 sets: every :15
Jumping Jacks
Air Squats
Mt. Climbers
Jumping Squats
Then.. Grab an empty bar and perform
5 pause back squats
5 hang power snatches
Back Squat w/2 Second Pause (DBL Progression Week 6)
Take one or two sets to work up to what you did last week. Once you get to that number, perform 3 sets of 6 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.
“Black Widow” (Time)
For Time:
15-12-9-6-3
Hang Power Snatches 115/80
HSPU
RX+= 135/95