Workout of the Day

Turn2CrossFit – CrossFit Choice of strength options today. Some of you took part in all those squats. Time to see if you can hit a new 1 rep max! Some of you who don’t wish to lift heavy may choose the second diabolical option of trying to hit a 20 rep max. View Public Whiteboard Warm-up Row 800m Alternating Tabata …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up AMRAP 10 Minutes 30 Seconds Double-Unders 10 Alternating Strict Press + BTN Strict Press 20 Ab Mat Sit-Ups Metcon (Time) 20 Minute Time Cap: For time: 10-1 Strict Pull-ups 5 Burpees every time you drop from the pull-up bar. (In other words, You must do at least 45 burpees) If you time cap …

Turn2CrossFit – Competition Training View Public Whiteboard Deficit Deadlift (6×2) 6 Sets of 2 Deficit – 3″ Start at 55% and end at 70% Metcon (Time) “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Metcon (Time) “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Metcon (Time) 3 Rounds …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 12 Minute Clock Run 500m 10m Spiderman Stretch with foot grab 25 Push-ups 50 Air Squats Bench Press (EMOM x 12 Minutes) Try to increase weight to attempt a new 1 rep max Metcon (AMRAP – Reps) 5 rounds for reps: 1 minute wall balls 1 minute Air Assault Bike Calories Rest 30 …

Turn2CrossFit – Competition Training View Public Whiteboard Snatch Jerk Complex (3×1) From the 0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat Hang Snatch Complex (3×1) From the 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch Balance Hang Squat Snatch (1×1) From 10:00-20:00 establish a heavy single Hang Squat Snatch Metcon (AMRAP …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon Metcon (Time) 500m Run 50 Abmat Sit-Ups 400m Run 40 Abmat Sit-Ups 300m Run 30 Abmat Sit-Ups 200m Run 20 Abmat Sit-Ups 100m Run 10 Abmat Sit-Ups 5 Min Rest 400m-800m-400m Runs 1 minute rest after ea run 10x 100m Sprints 30 sec rest between runs RX+ = 20# vest

Turn2CrossFit – Competition Training View Public Whiteboard Tempo Snatch Complex (9X1+1) 9 Sets of 1 Tempo Snatch Pull + 1 Power Snatch Sets 1-3 @ 60% Sets 4-6 @ 65% Sets 7-9 @ 70% Power Snatch (5×1) 5 sets of 1 Power Snatch Set 1 @ 74% Set 2 @ 77% Set 3-5 @ 80% Metcon (Time) Gut Check (Team …