Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 10:00 min clock, 3 rounds of:
200m row
10m burpee broad jump
PVC pass throughs
5 hang power snatches PVC
5 push/split jerks PVC
Empty barbell 2nd round, add weight 3rd round
Push Jerk/ Split Jerk (Double Progression Week 7)
5×3 -Rest 2 minutes between sets.
Add 5-10# based on how the weight felt last week. This will be the last time we add weight for this cycle.
“Captain Hook” (Time)
For Time:
250m Row
10 Lateral Burpees over the Bar
15 Hang Power Snatches 95/65
500m Row
10 Lateral Burpees over the Bar
12 Hang Power Snatches
750m Row
10 Lateral Burpees over the Bar
9 Hang Power Snatches
1000m Row
10 Lateral Burpees over the Bar
6 Hang Power Snatches
Rx+=135/95