Turn2CrossFit – CrossFit
Snatch pause pulls (1-1-1-1-1-1-1)
Pause 2 seconds at each position: below the knee, mid-thigh, down position, high hang position, then retrace back down
work up to 125%-140% of your 1 rep max snatch
Warm-up
Run 400m
20m Walking Lunge
10m Samson Stretch
10m Spiderman Stretch with reach back quad stretch
Air Assault Calories (20/16)
4 Inch Worms
Metcon (Time)
21-15-9-15-21
Box Step Ups (24″20″) 50#/35#
Dumbbell Hang Power Cleans 50#/35#
Seated Dumbbell Press 50#/35#
cool down
Couch Stretch 1 min each side
Air Assault/Row Conversational 4