Monday 7 SIX 2020

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Power Snatch (15 x 1) 15 min EMOM 1 rep each minute 3 minutes @ each % 70-72-74-76-78 Rain bird (AMRAP – Rounds and Reps) 9 minute AMRAP 12 Wall Balls 20/14 24 Russian KB Swings 1.5/1p 36 Plate Jumps 45/25Rx+ = 2/1.5p

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Power Snatch (15 x 1) 15 min EMOM 1 rep each minute 3 minutes @ each % 70-72-74-76-78 Rain bird (AMRAP – Rounds and Reps) 9 minute AMRAP 12 Wall Balls 20/14 24 Russian KB Swings 1.5/1p 36 Plate Jumps 45/25Rx+ = 2/1.5p

Sunday July 5

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club No Endurance Run Class today. Please use an additional rest day, or go run for distance (not time). View Public Whiteboard

Saturday, July 4th!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunBelow are a couple of links about The Hotshot 19 crew. https://www.ehstoday.com/safety/media-gallery/21916028/photo-gallery-photos-from-the-deadly-yarnell-hill-fire/slideshow https://azstateparks.com/hotshots/the-hotshots/about-the-hotshots

Freedom Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Run 400m then: -World’s greatest stretch -Shoulder stretch -10 Air squats Run 200m then: -10 Lat activation on bar -10 Push press 45/35 -10 Back squats 45/35 Wolverine (Time) 100 Bodyweight Bench Press *Every Minute: 1 rope climb Marco (Time) 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 …

Thumpin Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 (No Measure) 2 Rounds 200m Row 10 Air Squats 5 Med Ball Slams 30 Sec Couch Stretch (ea leg) Gymnastics Conditioning 4 rounds not for time 6-12 Handstand Push-ups 12/9 Cal Assault Bike 12 minute cap “Red Cloud” (4 Rounds for time) 4 min AMRAP x 4 200m Run 10 Pull-up 5 …

Hump Day

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) -300m run or row -5 Ashley’s -200m run or row -5 muscle cleans 45/35 -5 push press 45/35 -5 push jerks 45/35 -100m run -5 muscle cleans -5 push press -5 push jerks Shoulder Press (5 x 3) 5 sets of 3 Log heaviest set 12 minute time cap “Crazy Horse” …