02/06/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Who is signed up for the open? Write your name on the blackboard!

*The open begins Feb 22 – and is 5 weeks long

*Workouts will be held Friday nights beginning as early as 4/5pm and going into the evening – sign up for a time in WODIFY that works in your schedule!

*Any other questions?

30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Mountain Climbers

Faster Row

Squat Jumps

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press + Reach

MOBILITY

Front Rack Stretch: 1 Minute

Chest Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

BARBELL FACING BURPEES

Cross Step & Pivot

Two Foot Take Off

Movement Prep

3 Frog Hops

3 Burpees

3 Bar Facing Burpees (With Cross Step & Pivot)

POWER CLEANS

Resetting

Power Clean vs. Power Lean

Movement Prep

Establish Receiving Position

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

Build to First Weight

.

5 Single Reps (With Good Reset)

.

Build to Next Two Weights

REHEARSAL

1 Round

4 Barbell Facing Burpees

4 Power Cleans (Opening Weight)

4 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Calorie Row

Rest 5 Minutes
Level 1: 135/85

Level 2: 95/65

Level 3: 45/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Calorie Row

Rest 5 Minutes
L1: 95/65

L2: 85/55

L3: 45/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)

21/15 Calorie Row
L1: 85/55

L2: 75/45

L3: 45/35/15

Mobility

Warm-up (No Measure)

KB Hip Floss

Lax ball to traps on rig

Swimmers stretch

Categories: WOD

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