02/23/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

Team of 3 Warm Up:

Accumulate 1800m Rowing

Rotate Between

Partner 1:

5 Push Ups

10 Squats

15 Sit Ups

Partner 2:

5 Inchworms

10 Lunges

15 Mountain Climbers

*1 person rows – the other two are working on the above movements. Switch when rower hits 200m – rotate stations

Grab a PVC

-10 PVC Pass Throughs

-10 Goodmornings

-10 Thrusters

Skill/Strength

Warm-up (No Measure)

Movement Prep

Toes to Bar {Knee Raises}

-10 Scap Pull Ups

-10 Kipping Swings

-5 Strict TTB or Knee Raises

-5 Kipping Toes to Bar

Chest to Bar {Pull Up or Ring Row}

-5 Strict Pull Ups – or Ring Scap Pull Ups

-5 Kipping Pull Ups or Ring Rows

-5 Chest to Bar Pull Ups or Movement of the day

Bar Muscle Ups {Chest to bar, Jumping Pull up or Jumping BMU}

-5 Kipping Swings – Pulling to hips

-Bar Muscle Up warm Up or movement of the day prep

Clean and Jerk Prep

-Barbell Deadlift

-Barbell High Pull

-Barbell Power Clean

-Strict Press

-Push Press

-Push Jerk

Warm up to workout weight

Metcon

Metcon (Time)

WOD:

Teams of 3 – “Barista”

For Time – 30 minute Time Cap

100/70 Cal Row

70 Clean and Jerks 135/95

70 Toes to bar

50 Clean and Jerks 155/105

50 Chest to bar Pull Ups

30 Clean and Jerks 185/135

30 Bar Muscle Ups

100/70 Cal Row

Level 1:

115/75

135/95

155/105

Toes to bar, Pull Up, Chest to Bar

Level 2:

75/45

95/65

115/75

Knee Raises, Ring Row, Jumping Pull Up (Assisted PU)

Level 3:

45/35

55/45

65/75

Knee Raises, Ring Row, Jumping PU (Assisted PU)

Categories: WOD

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