Father Figure BJZ Week 3

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training View Public Whiteboard Deadlift (8 x 4 @ 75%) Gorilla Legs (3 x 10m) Alternating Walking Lunge + Back Squat 120-140-160

TGI Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Row 500m Junkyard Dog Burgener Warm Up PVC or 45/35/15 12 min EMOM Odd min: 4-6 Power Cleans Even min: 4-6 Front Squats Note: We’re working to build to something heavy today. Try to keep both movements at the same loads throughout the EMOM. Metcon (3 Rounds for reps) 5 min AMRAP 9 …

Fun Friday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard The Crossfit Warm-up (No Measure) 10m Sampson Stretch 10 Overhead Squats 10 GHD’s 10 Hip Extensions 10 Pull ups 10 Ring Dips 10 Squat Therapy Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday …

Tickle me Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard 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 …

Wimpy Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 (No Measure) 2 Rounds: 10m High knee jog 10m Ass kick jog 10m backward jog 10m Fast Jog **then with a light KB** 15 Goblet Squat 10 Single Arm KB Swing (5 each) 15 SDLHP 10 Single Arm KB Should Press (5 each) Double-Unders 10 minutes to log 3 max unbroken sets …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 1 (No Measure) 2 Rounds 250m Row 10m Sampson Stretch 10m Inch Worm 1 Barbell Warm-Up Cycle Barbell Warm-Up Cycle is… 5 Deadlift 5 Hang Muscle Clean 5 Front Squat 5 Shoulder Press 5 Good Mornings 5 Elbow Roll Forward (each arm) Bench Press (9 x 3) 9 x 3 @ 80% *Try …

Two’s Day, February 25th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 300m 2 Rounds of: 50 Jumping Jacks 5 Press 45/35 5 Push Press 5 Push Jerk 5 Split Jerk 5 Behind the neck Press 50 Single/Double Unders Behind The Neck Jerk (7 Set of 1 rep) If you are proficient in this movement, then work up to a heavy single. If you …