Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 bike
PVC pass throughs & around the worlds
10 banded pull aparts (across chest & overhead)
*2 ROUNDS OF*
10/8 cal bike
7 push ups
Two 3 position power snatches 45/35
https://youtu.be/eiLq_1PKyIg
Don’t squat. Power snatch
Add weight 2nd round
Every 2 Minutes X 6
6 Lateral Burpees over the bar
2 Heavy Power Snatches
Perform the burpees as fast as possible, they are in there to get your heart rate up and to make the power snatches uncomfortable. Go immediately into the power snatches, they should be heavy and done as quick singles.
“A.D.I.D.A.S.” (AMRAP – Rounds and Reps)
11 Minute AMRAP:
30/24 Cal Bike
30 Hang Power Snatch 75/55
Rx+=115/85
Accessory Work
Metcon (Weight)
Build to
90sec bottom of back squat (30-40%)
60sec bottom of front squat (30-40% 1RM)
30sec bottom of OHS (30-40% 1RM)