Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 min bike
10m inchworm
10m bear crawl
10 dual KB Front rack lunges
10 box jumps
:30 lat stretch with elbows on box
5 empty barbell power cleans
Power Clean
Power Clean (DBL Progression Week 1)
Take one or two sets to work up to 70-75% of your 1 RM Power Clean. Once you get to that number, perform 3 sets of 4 reps at that number. Each set must be touch and go reps.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will add 5-10# based on how heavy you feel like you can go. Below is an example of how the progression will go.
Example:
Wk1- 3×4 at 125
Wk2- 3×5 at 125
Wk3- 3×6 at 125
Wk4- 3×4 at 130-135
Wk5- 3×5 at 130-135
Wk6- 3×6 at 130-135
Wk7- 3×4 at 135-145
Wk8- 3×5 at 135-145
Wk9- 3×6 at 135-145
“Chocolate Chip” (AMRAP – Rounds and Reps)
12 Min AMRAP:
12/9 Cal Bike
10 Burpee Box Jumps 24/20″
50m Dual KB Front Rack Carry 53s/35s
Rx+=70s/53s
50m Carry= 1 rep