Turn2CrossFit – CrossFit View Public Whiteboard Snatch Complex (Est heaviest set. Every 90 sec not mandatory.) On the 1:30 X 5 sets 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch High Pull 1 Squat Snatch Metcon (3 Rounds for reps) SMORGASBORD 5 min AMRAP Buy In: 25 Wall Balls 12 Deadlifts (185/135) 6 Power Cleans Rest 2 …
Monday April 20th- Don’t Miss it.
Turn2CrossFit – CrossFit View Public Whiteboard Squat Clean Complex (5 sets of 1 Complex) 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat CleanBuild to Heavy SYLB Workout #3 (Time) For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters ♂ 50-lb. DBs, 24-in. box Time Cap: 20 minutes *Each rep not completed …
Enduring Run Club
Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (4 Rounds for reps) Race Against the Clock 0:00-10:00= 400m Run 40 Lunges 10:00- 18:00 300m Run 30 sec Plank 18:00- 26:00 200m Run 20 sec Farmer Carry 26:00-30:00 100m Run 10 Gorilla Lunges RX + = Vested, 50/35 DB’s for Lunges/Carry Gorilla Lunge = Left leg lunge, Squat, Right leg lunge, …
Saturday April 18th WOD
Turn2CrossFit – CrossFit Coach Jaime is coaching!! View Public Whiteboard Warm-up (No Measure) 3 Rounds of :30 sec on, :10 sec off of Single unders/double unders Air squats Down-ups Hallow rocks Metcon (7 Rounds for time) 7 Rounds//3min EMOM 12 Alt. DB power snatches 50/35 6 Broad jump/squat over DB 12 Alt. DB reverse lunge 50/35 6 Broad jump/squat over …
Freedom Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds of; 10 Jumping jacks Shoulder stretch each side 10 Tuck jumps Couch stretch each side 10 Butt kickers (R/L=1) Pigeon stretch each side The Fuhrmannator (Time) 6 rounds for time: 100m run 5 burpees 10 KB Swings (53#/35#) 15 Deadlifts (95#/65#) 20 Back Squats (95#/65#) Wood (Time) 5 Rounds …
Throw-down Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 min Run/Bike/Row Then 2 rounds of: 10 Inch worms 10 Good mornings Pigeon Stretch each side Accessory Work 10 min EMOM of: 5 Deadlifts (moderate-heavy weight) Plank variations with remaining time (coaches choice) Outbreak (AMRAP – Rounds and Reps) “Death By” 2 Power Cleans 155/115 10 Jump Squats**Each round starts …
Wuhan Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m Row/Run/Bike or 2:00 out & 2:00 in 10 Knee to chest/lunge twist 10 Big & Small arm circles (Forward/ Backward) Accessory Work 10 Rounds of; round 1: 10 Abmat sit-ups, 1 Burpee broad jump, Run 100m or 100 strides round 2: 9 Abmat, 2 BBJ, run round 3: 8 Abmat, …