Turn2CrossFit – CrossFit
Click this link for 9am Zoom CrossFit Wod:
Topic: Tony Turski’s Zoom Meeting
Time: Mar 23, 2020 09:00 AM Pacific
https://zoom.us/j/9084598250 >>>>>THIS LINK!!!<<<< >>>>THIS LINK!!!!!<<<< >>>>THIS LINK!!!!<<<<< Meeting ID: 908 459 8250 One tap mobile +16699009128,,9084598250# US (San Jose) -----------------------------------------------------------
Metcon (No Measure)
Home Alone
15 Min EMOM
Minute 1: 5 Push Press (105/80)
Minute 2: 20 Wall Balls (20/14)
Minutes 3: 5 Chest 2 Bar
RX+= 145/105 & 5 Ring MU
Home Boyz Substitutes:
Minute 1: DB/Odd Object Push Press
Minute 2: DB/Odd Object Thrusters
Minute 3: 5 DB/Odd Object Bent Over Rows
Odd Objects could include Stuffing a back pack with weight/towels. If you can’t get to moderate/heavy weight- then use this rep scheme:
Minute 1: 15 reps
Minute 2: 21 Reps
Minute 3: 9 Reps (ea arm)
Deadlift Wave Training
If you have ability to Deadlift- stay with the cycle!
If not- take your odd object- and do 50 Reps for Time: focusing on FORM!
Log your Heaviest 2 reps:
RX + Weights MEN
3- 285, 2- 305, 1- 325
3- 305, 2- 325, 1- 345
3- 325, 2- 345, 1- 365
RX+ Weights WOMEN
3- 210, 2- 225, 1- 240
3- 225, 2- 240, 1-260
3-240, 2- 260, 1-275
RX Weights MEN
3- 185, 2-205, 1-225
3- 205, 2-225, 1-245
3- 225, 2-245, 1- 265
RX Weights WOMEN
3- 140, 2- 155, 1- 170
3- 155, 2- 170, 1- 185
3- 170, 2- 185, 1- 200
All Other Athletes:
Pick a Starting Weight & Add 20# per wave for men, 15# for women
*Lift every :90
*logging heaviest set of 2 this week