Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 bike
PVC pass throughs/around the worlds/shoulder stretches
10 cherry pickers
10m elbow/reach
10 squats
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon (Weight)
10 Minute EMOM:
1 Power Snatch+ 1 Overhead Squat+ 1 Hang Squat Snatch
*add weight as you go
“Arctic Fox” (3 Rounds for reps)
5 Minute AMRAP:
8 Pullups
8 Front Squats 95/65
-Rest 1 minute
5 Minute AMRAP:
8 Chest to Bar Pullups
8 Front Squats 115/85
-Rest 1 minute
5 Minute AMRAP:
8 Bar Muscle Ups
8 Front Squats 135/95
Rx+= Overhead Squats
Metcon (No Measure)
Accessory Work:
3 Sets-
10 ring pushups (modify if needed)
10 ring rows (feet elevated if possible)
30 sec hold at the top of the dip