01/08/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

Grab a Partner – starts on rower, one does the other movement.

P1: 1 Min Easy Row

P2: Active Spidermans

Switch

P1: 0 :45 Seconds Moderate Row

P2: PVC Pass Throughs

Switch

P1: 0:30 Seconds Faster Row

P2: Push-up to Down Dog

Switch

Then –

PVC Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Then,

10 PVC Pass Throughs

Skill/Strength

Warm-up (No Measure)

Movement Discussion

KB SDHP

Fast through the middle

Elbows high

5 deadlifts

5 High Pull

5 Sumo Deadlift High Pull

LATERAL BAR BURPEES

Discuss form and technique – shoot the feet – Jump vs. Step.

Then,

3 Push Ups

3 Frog Hips

3 Lateral Bar Burpees

POWER SNATCH

Discuss form and technique – Speed through the middle- Burgener Warm Up.

Then,

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatch

Build to your workout weight.

WOD Rehersal

1 Round

15 KB SDHP

5 Power Snatches (Opening WOD Weight)

5 Lateral Bar over Burpees

Metcon

Metcon (AMRAP – Reps)

Metcon:

Score: Total Burpees of entire WOD

AMRAP 5:

30 KB SDHP 53/35

21 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30 KB SDHP 53/35

15 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30 KB SDHP 53/35

9 Power Snatches (135/95)

Max Lateral Barbell Burpees

Level 1:

75/55; 95/65; 115/85

Level 2:

65/45; 75/55; 95/65

Level 3:

45/35; 55/45; 65/55

Burpees In place or to a box

Mobility

Warm-up (No Measure)

Mobility:

Runners Lunge – 45 Sec each Side

Foam Roll Lats

Foam Roll Low Back

Categories: WOD

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