Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Hang Power Clean & Jerk (EMOM) 1 Rep MaxEvery 2:00 for 20 minutes Increase weight as technique & fatigue allow Heavy AF Snatch High Pulls (EMOM) 1 Rep MaxEvery 2:00 for 20 minutes. Establish% or lbs above 1 rep max

Turn2CrossFit – Endurance Club View Public Whiteboard A Farmer’s Mile (Time) 1 mile Farmer Carry 1.5/1) Athlete 1: Farmer Carry Athlete 2: Runs to 400m mark Switch when Athlete 2 returns Athlete 1: runs back to gym Athlete 2: Farmer Carry Switch when Athlete 1 returns *continue until team reaches 1mile Farmer Carry **once team hits 800m marker, runners run …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s choice Tabata 4 Rounds of :20 seconds on, :10 seconds off Mountain Climbers Flutter Kicks Jumping Jacks Metcon (AMRAP – Rounds and Reps) Partner WOD – Teams of 2 30 minute AMRAP – I go, you go 5 Deadlifts 225/155 10 D-Ball Over-the-shoulder 15 Ab mat sit-ups 20 Double-undersPartner A must complete …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Coach’s choice Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* MLK Day (Time) For Time 63 Cleans (95/65 lb) 64 Wall Ball Shots (20/14 lb) 64 Pull-Ups 65 Kettlebell Swings (1.5/1 pood) 68 Front Squats (96/65 lb)This “MLK Day” Tribute/Memorial …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Fish game on rower 10m elbow/reach 10 sumo squats :30 couch stretch 5 yogi push-ups 5 empty barbell front squats 5 empty barbell push presses 10 empty barbell bench presses *start adding weight*WRITE YOUR NAME AND SCORE FOR THE FISH GAME ON THE BIG WHITEBOARD (for everyone to see for the …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 10m knee to chest 10m butt kickers 10m high knees 10 tuck jumps 10 arm circles (forward & backward) *grab an empty barbell* 10 elbow rotations (each side) 5 high hang power cleans 5 hang power cleans 5 power cleansFocus on opening the hips/ getting tall/ squeezing gluets on …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row worlds greatest stretch (each side) iron cross stretch (each side) 10 air squats 250m row 20 banded pull-aparts (10 overhead & 10 across chest) 5 empty barbell back squats **HUSSLE!!!!** Back Squat (establish a 20 rep max back squat) Warm-up to a weight you can squat for a tough …