Turn2CrossFit – CrossFit View Public Whiteboard IRVINE (Time) For Time 400 meter Run 23 Push-Ups 53 Goblet Squats (53/35 lb) 400 meter Run 23 Push-Ups 53 Kettlebell Swings (53/35 lb) 400 meter Run Milwaukee Police Officer Charles Irvine Jr., 23, a four-year veteran of the department, was killed when the squad car he was in flipped during a pursuit on …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike, row, or ski 10m quad stretch 10m knee to chest Iron cross stretch Thread the needle stretch 10 warrior squats (5 each side) 5 squat cleans 45/35 5 jerks 45/35 12 min EMOM Clean and JerkGradually increase weight over the 12 sets. Log heaviest set. Aim to PR!!!! …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) BACK TO QUARANTINE WARMUP 3 rounds of :20 sec on & :10 sec off of: -jumping jacks -butt kickers in place -mt climbers -high knees in place **THEN** Pigeon stretch (each side) 5 yogi push-ups 10 arm circles (forward & backward) “Murph Prep Take 2” (4 Rounds for reps) Every 5 …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min row :30 sec couch stretch (each side) 5 sumo squats 10 PVC pass throughs :30 sec spine & lat stretch on boxhttps://youtu.be/vHW3IVSMs6U 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 …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike 20m bear crawl 2:00 min bike 2 wall walks 5 cherry pickers For Quality 4 Sets: 12 Banded Face Pulls directly into.. 12 Tall Kneeling Arnold Presses -Rest :90Log band tension and weight in comments. Banded Face Pulls Demo: https://youtu.be/5jgKj8ColLg Tall Kneeling Arnold Press Demo: https://youtu.be/2qPFmzHlvjw “Lights, Camera, …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Proclaimers (Time) 800m run 200 Wallballs 20/14 800m run 150 GHD 800m run 200 Push-ups 800m run 150 double DB Box step over (50-35) RX+ = Vested
Saturday Partner Workout!!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coaches Choice Metcon (Time) 4 Rounds for time: 300m Run (together) 30 Power Cleans 95/65 RX+ 135/95 30 Burpees 30 AAB Cals 30 Air Squats 30 Alternating Lunges 30 AAB Cals 30 Deadlifts 95/65 RX+ 135/95 30 Ball Slams 30/20 30 AAB Cals Buy Out: 300 AbMat Sit Ups *Split up reps evenly …