Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
Achilles stretch on rig
10 PCV pass throughs and shoulder stretches
*2 rounds of*
5 superman to hallow
5 deadlifts 45/35
5 hang power cleans
5 push jerks
100m run
Add weight 2nd round
Power Clean
Every 2 minutes for 5 sets:
6 Touch and Go Power Cleans (challenging weight for all sets) Last 8/22, match or go heavier than last time we did 5 reps.
“Go Route” (Time)
For Time:
400m Run
20 Hang Clean and Jerks 95/65
20 Pullups
400m Run
15 Hang Clean and Jerks
15 Pullups
400m Run
10 Hang Clean and Jerks
10 Pullups
Rx+= Progress through movements and weight.
95/65, 115/85, 135/95
Pullups, Chest to Bar Pullups, Bar Muscle Ups