Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min slow to moderate pace bike (45-55 rpm)
World’s greatest stretch
INTO 2 ROUNDS OF:
5 deadlifts 45/35
5 hang power cleans 45/35
5 front squats 45/35
5 shoulder press 45/35
THEN:
2:00 moderate to fast pace bike
(50-60 rpm)
Add 5-10#’s total each round
Front Squat (Double Progression Week 6)
5×5 -Rest 2 minutes between sets. Use the same weight as last week.
“Snow White” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
Deadlift 95/65
High Hang Squat Clean
Front Squat
Press
Push Press
Push Jerk
Back Squat
*complete 1 rep of each movement as a complex.
RX+=115/75
*Athletes are encouraged to complete the complex unbroken. Score is rounds and reps.