Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
Pigeon stretch each side
5 sumo squats
T-Spine rotation w/PVC stretch (each side)
*THEN 2 ROUNDS OF*
2:00 jump rope (1:00 2nd rd)
10 air squats
5 snatch high pulls 45/35
5 snatches 45/35
5 hang cleans 45/35
5 front squats 45/35
5 shoulder to overhead 45/35
Add weight 2nd round
Snatch
Take 15 minutes to build to a heavy snatch. Make a note when you log this number to include the details of the lift and stay consistent with it. (ex. Power or Squat) Chose the variation you will be working on for the next cycle and stay consistent with it.
“MIA Bar Complex” (Time)
For Time:
3 Hang Cleans 145/95
3 Front Squats
3 Shoulder to Overhead
2 Hang Cleans 165/105
2 Front Squats
2 Shoulder to Overhead
1 Hang Clean 185/115
1 Front Squat
1 Shoulder to Overhead
*cleans may be power or squat, shoulder to overhead may be push press or jerk
Rx+= 165/115, 185/125, 205/135
Scaled= 95/65, 115/75, 135/95
Metcon (Time)
Accessory Work:
Row 2000m
*250m Slow
*250m Moderate
*250m Fast
Score= time