Turn2CrossFit – CrossFit View Public Whiteboard Leftovers (Time) Partner WOD 40-30-20-10 Abmat Sit Ups Wall Balls Burpee Box Jump Overs 24/20 At the top of each round 1500m Row 10 C2B Rx+ T2B/Ring MUs
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row 2 rounds of: 1:00 each side PVC hip adductor stretch 10 perfect air squats 10 kipping swings 5 empty barbell thrusters BUY OUT- 250m rowhttps://youtu.be/GFQGDTzCesA Thrusters UB 4 sets of 5 Thrusters *must be unbroken sets -Rest 2 minutes between sets Choose moderate/heavy weight “Gobble, Gobble” (AMRAP – Rounds …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 3 rounds of: 10 PVC pass throughs 5 push ups 10 air squats 10 KB swings 35/26 Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 250m row 5 yogi pushups 5-10 deadlifts 45/35 5 hang power cleans 45/35 5 burpees Deadlift 5×3 Rest 2 minutes between sets. Use 75-85% of heavy deadlift. “Going Back for Seconds” (2 Rounds for reps) 6 Minute AMRAP: 15 Hang Power Cleans 95/65 10 Lateral Burpees over Bar …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Bop It (AMRAP – Rounds) Bop-It 40min Playing Clock Push It 25m Sled Push 300m Run Pull It 200m Sled Pull (Drag) 200m Run Run It 800m Run Slam It 10x20m Run + Burpee Cone Dunk Squeeze It 2 rounds 20 Banded Good Mornings 20 Abmat Sit Ups
Saturday Partner WOD
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (AMRAP – Rounds and Reps) Teams of 2!! AMRAP 25 min – I GO, YOU GO 10/7 Cal on Bike 10 Goblet Squats 53/35 10 Ab-mat Sit-ups RX+ 70/53, GHD sit-ups– While partner A is working, partner B will hold a 45/35lb plate overhead until round is complete. – Round …
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 clock: 300m run PVC pass throughs AMRAP of: 5 ring rows 5 deadlift 45/35 5 power cleans 45/35 5 push press 45/35 Bench Press 5×4 Rest 2 minutes between sets. 70-80% of 1 rep max Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 …