Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
Run 12 laps around the rig – 6 one direction, 6 the other. (Or 400m outside) Find a partner for the day while running – maybe someone new!
Then,
10 Burpees
20 Mountain Climbers (R+L =1)
Grab Barbells
Deadlift – Discuss movement
10 DL with pause in set up and at top
5 DL at your own pace
Hand Power Clean – Discuss
5 Hang Clean pulls – pause at knee
5 Hang Power Cleans – pause at catch
5 Hang Power Cleans – Own Pace
Push Jerk – Discuss
5 Strict Press – Pause OH
5 Push Press – Pause in Dip
5 Push Jerks – Pause in Catch
Then,
3 Rounds (Only 8ish minutes here)
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
*Increase weight each round and get to WOD weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2
AMRAP 18 minutes of:
9 Deadlifts (135/95)
9 Hang power cleans (135/95)
9 Push jerks (135/95)
No RX+ Today – Just move faster.
Partners alternate on the minute, and pick up where their partner left-off
Score: Total rounds/reps for the pair
Level 1:
115/75
Level 2:
95/65
Level 3:
75/45
Mobility
Warm-up (No Measure)
Mobility:
Grab a foam roller and address your body where needed. Use the posters by the mobility area for some guidance.