Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 10 elbow/reach stretch *THEN 2 rounds of* 1:30 jump rope (single, single, double) 8 pushups 5 air squats 5 hang squat cleans 45/35 Metcon (Weight) 10 Minute EMOM: Squat Clean+ Hang Squat Clean *build up to a heavy Score last weight “California Love” (Time) 3 Rounds For Time: 10 …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row Pigeon stretch 7:00 AMRAP of: 10 Russian twists 15/10 5 plate halos 15/10 50m run 4-8 front rack elbow rotations 45/35 3 pause front squats 45/35https://youtu.be/EJTMDBidQ5g Paused Front Squat 5×3 -Rest 2 minutes between sets. Increase weight from last lift 2 weeks ago. “I Got 5 On It” (3 …
Sunday Lifting
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min row, bike, ski Lacrosse ball smash Lats Thread needle stretch 3 rounds: 10 Jumping squats 10 SDLHP with kettlebell 10 russian kettlebell swings 5 behind the neck snatch grip press https://www.youtube.com/watch?v=ai8KY7fPC6U 10 EMOM (Weight) 2 Snatch high pull 1 muscle snatch 2 Snatch High pull 1 Power Snatch Lifter will perform this …
SERC it Up
Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) *400m run/ row 3 Rounds 20m DB Walking Lung (50/35)s 1min Wall Sit *800m Run/row 3 Rounds 25 Abmat Sit-Ups 1 min Plank * 1mi Run/Row 3 Rounds 20 Single Box Step-Ups 1min Wall Sit *800m Run/Row 3 Rounds 25 Abmat Sit-Ups 1min Plank *400m Run Run/Row **If Rowing- Women row …
Better Together
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m Run then: 12:00 minute clock 10m burpee broad jump W/ 2 air squats 10m Spiderman W/ reach 10 Cherry pickers 5 kip swings Warm-up Metcon (Time) ” Better Together” For Time (with a Partner) 125 Box Jump Overs 100 KB Swings 53/35 80m Overhead Walking Lunges w/ plate 45/25 50 …
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run PVC pass throughs 10m inch worm *THEN 3 rounds of* 100m sprint 10 supermans 10 Plate ground to overhead 35/25 5 shoulder press 45/35Add 5-10# each round Shoulder Press 3×5 -Rest 2 minutes between sets *add weight from last week Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Pigeon stretch 10m knees to chest 10m toe grab Banded shoulder stretches on rig *THEN 10:00 EMOM DEATH BY* 10m shuttle sprint 2 plank shoulder taps 2 air squatsAdd 10m, + 2 taps & squats each min “Snowy Owl” (5 Rounds for reps) Every 4 Minutes x 5: 20/15 …