Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Pigeon stretch on box PVC pass throughs & around the worlds 3 PVC :03 sec tempo OH squat (3 down & 3 up) *3 ROUNDS OF* :30 sec DU’s 3 deadlifts 45/35 3 power cleans 3 push jerks 3 OHS 10 Minute EMOM (Alternating Movements) Overhead Squat 10 Overhead …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock: 50 cal bike *EVERY 10 cal PERFORM* 2 bar touching burpees 2 jumping pull-ups 2 air squats 2 DB snatches (2 each side) Murph Prep Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 100m Run 6 Pullups 12 Pushups 18 Air SquatsRx+= Vested “Cadbury Eggs” (Time) …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard DBF is my BFF (Time) DBF is my BFF 4 Rounds 400-300-200-100m Runs 40-30-20-10 reps with DB Round 1: DB Reverse Lunge + Squat Clean Round 2: Double DB Push-Up + Alt Reach Round 3: DB Toe Touch Sit-Ups Round 4: Alt DB Cherry Pickers Buy-Out: 10 Rounds 10 T2B 100m Sprints Rest …
Sunday Lifting
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Row/bike/ski Banded shouler strech from rig 20 Banded pull aparts behind head 20 banded pull aparts across chest 2 Rounds: 20 SDLHP w/barbell 10 Barbell shoulder presses 10 barbell push press 5 Jerk Balances Metcon (Weight) 8 Min EMOM Jerk Work3 Tall Jerks 2 Split Jerks https://www.youtube.com/watch?v=IzfogsFG2fQ 1 Jerk Dip + 1 …
Saturday Partner Wod
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run 20 banded pull aparts 15 banded good mornings 10 banded shoulder presses 3 Rounds: 10m inch worms 10m bear crawl 10 summo squats 10 Kettle bell swins 10 goblet squats Metcon (Time) 40 Rounds for time: 4 DB Squats 3 DB Box Step Ups 2 DB Thrusters 1 DB Devil Press …
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row *8:00 min AMRAP OF* 30 DU’s 10 KB swings 35/26 5 KB push press (5 each side) 10 KB russian twists Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Worlds greatest stretch *3 ROUNDS OF* 100m run 20m bear crawl 10 supermans 5 pushupsTake 10-15 mins to work on rope climbs and HS walks if you do not have them. This is a good time to practice “XBOX” (Weight) 24 Minute EMOM: Minute 1- 2 Rope Climbs Minute …