Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 rounds of:
12/9 cal bike (slow, moderate, fast)
Iron cross (PVC pass throughs, banded pull-aparts)
5 deadlifts 45/35
5 power cleans 45/35
5 jerks 45/35
Add weight, & change bike pace, and stretches each round.
Push Jerk/Split Jerk (Double Progression Week 8)
5×4 -Rest 2 minutes between sets. Use the same weight as last week. Focus on speed under the bar and staying upright on the dip.
“Freddy Krueger” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
100m Run
10 Power Clean and Jerks 155/105
12/9 Cal Bike
5 Dball/Sandbag over Shoulder 90/70