Turn2CrossFit – CrossFit
Warm-up
3 minutes Bike/Ski/Row
10m Bear Crawl
10m Spiderman lunge
20 banded pull aparts
20 banded presses
3 Rounds
5 squats with rig
10 Lu raises https://www.youtube.com/watch?v=mt3DP1n8gXE
5 muscle snatch
5 power snatch
5 OHS
Metcon (Weight)
EMOM (90seconds)
Every 90 seconds for 8 rounds
Rounds 1-2= 4 squat snatch + 1 OHS
Rounds 3-4= 3 squat snatch +2 OHS
Rounds 5-6= 2 Squat snatch + 3OHS
Rounds 7-8= 1 squat snatch + 4 OHS
Try to move up in weight every 2 rounds.
2 squat snatch +1 hang power snatch
Athlete will perform 2 squat snatches from the ground and go into one hang power snatch. This is to be done unbroken without letting go of the bar.