Turn2CrossFit – CrossFit
Warm-up (No Measure)
200m row @ 23-25 spm
200m row @ 26-28 spm
100m row @ 29-31 spm
Couch stretch
Pigeon stretch
Banded shoulder stretches in rig
6 ashley’s
Ashley = 1 burpees, 1 jumping pull-up, 2 air 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
Every 2 Minutes X 6
6 Lateral Burpees over the Bar
3 Hang Squat Snatches
*choose moderate weight
Score weight for the hang squat snatches
“Poseidon” (Time)
8 Rounds For Time:
8 Overhead Squats 75/55
8 Pullups
Rx+=95/65, Chest to Bar Pullups
Metcon (Weight)
ACCESSORY WORK
3 rounds
7 strict t2b
15 russian twists with kettle bell
30s/side side plank