Turn2CrossFit – CrossFit
Warm-up
Coach’s Choice
Metcon (Time)
28 min time cap
For time:
30-25-20-15-10
KB Swings 53/35
*After each round perform
– 14/10 Air Assault Cals
– 200m Sand Bag Carry
RX+ – 70/53
Metcon (AMRAP – Reps)
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 – 95, 65lb
Round 2 – 135, 95lb
Round 3 – 155, 105lb
Round 4 – 185, 130lb
Round 5 – 205, 145lb – *AMRAP with remaining time
Pt. 1: Snatch (Find a 1 RM of Power Snatch)
Spend 20 min to establish a 1RM Power Snatch
Then rest 5 min and perform………Part 2!!
Pt 2: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#