Turn2CrossFit – CrossFit
Warm-up (No Measure)
4 Rounds: Rotate to next movement every :15
Jumping Jacks
Air Squats
Mt. Climbers
Jumping 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
Power Snatch + Hang Snatch
Power Snatch + Hang Squat Snatch (% of power snatch)
12 Minute EMOM:
build up to your heaviest by increasing every 1-2 minutes. Score your heaviest weight.
“In the Sunshine” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
50m Overhead Plate Carry 45/35
10 Plate Burpees
15 Ball Slams 30/20
200m Run
Plate Burpees= chest touches plate, two foot jump onto plate
Accessory Work
Metcon (No Measure)
ALWAYS OPTIONAL
3 rounds
30s hold top of ring dip
30s hang from pull-up bar
30s hold plank (hands on low rings)