Turn2CrossFit – CrossFit
After careful consideration, we have to cancel the 5:30 class today. 4pm will be the last class today. We apologize for any inconvenience. Please remember that Sunday is available to make up today’s workout.
Warm-up
EMOM x 12 Mins
Min 1 – :40s Bike or Row
Min 2 – 4 Slow Sumo Squats
Min 3 – :40s Bike or Row
Min 4 – 10 PVC OHS
Then,
Burgener Warm Up
Weightlifting
Snatch Complex (1 Complex Every 1:30 x 6 rounds)
High Hang Power Snatch (Hips) +
Hang Power Snatch (Knees) +
Power Snatch (Floor) +
High Hang Squat Snatch +
Hang Squat Snatch +
Squat Snatch
* Start at 40-45% of Snatch 1RM & build as form, technique & ability allow.
* This is complex is meant to be completed unbroken, if possible.
* Post heaviest successful, unbroken complex.
Metcon
Metcon (Time)
3 RFT
200m Run
27 Wall Balls 20/14
9 Snatch (Squat or Power) @ 85%
*Rest 1 Minute
*Post the weight used in the notes.