Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min bike
10 banded pass throughs
10 banded pull aparts
10 banded chest flies
world’s greatest stretch
INTO 3 rounds of: (add weight each round)
6 kipping swings
3 deadlifts
3 power cleans
3 front squats
3 jerks
https://www.youtube.com/watch?v=yVcEkvgymt8
Front Squat (Double Progression Week 1) (5X3)
Start at 75-80% of your 1RM Front Squat. Similar to our last double progression, we will be adding reps for 3 weeks, then decreasing the reps back down while adding weight.
Front Squat
“Here’s Johnny!” (Time)
For Time:
30/24 Cal Bike
20 Toes to Bars
30 Power Clean and Jerks 135/95
20 Toes to Bars
30/24 Cal Bike