Turn2CrossFit – CrossFit
Warm-up (No Measure)
1:30 slow pace bike
Iron cross stretch
Thread the needle
Couch stretch
1:30 moderate pace bike
10 PVC pass throughs
10 PVC muscle snatches
10 PVC OH squats
1:30 fast pace bike
3 Position Snatch Pulls
4 Sets:
3 Position Pause Snatch Pull
*3 second pause 1″ off floor, at knee, and at pockets
*Build to heavy in 4 sets.
Use this as a primer for heavy lift to follow.
Snatch
Take 12 minutes to build to heavy squat snatch.
“Double Dribble” (Time)
4 Rounds For Time:
400m Run
12 Power Snatches 95/65
Rx+=115/85
Accessory Work
Metcon (Time)
3 rounds
10 rower pike ups
https://youtu.be/6O8kZDgsRmo
10 banded good mornings
30s L-sit (on rings or parallettes)
Keep track of your maximum hold on the L-sit