03/06/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Active Samson

30 Seconds Air Squat (Arms Up)

2 Rounds

30 Sec PVC Snatch Deadlifts

30 Sec PVC Pass Throughs

30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squats

Skill/Strength

Warm-up (No Measure)

STRICT PULL-UPS

Lats

Movement Prep

10 PVC Banded Pull Downs

10 Scap Pull-ups

5 Straight Arm Press Downs

1-3 Strict Pull-ups

DEADLIFTS

Lats

Movement Prep

10 Banded PVC Deadlifts

10 Empty Barbell Deadlifts

OVERHEAD SQUAT

Active Shoulders

Movement Prep

10 Banded Overhead Squats

10 PVC Overhead Squats

5 Barbell Overhead Squats

TRANSITION + REHEARSAL

1 Round

2 Strict Pull-ups

4 Overhead Squats

6 Deadlifts

Weightlifting

Overhead Squat

15 minutes to build to a heavy single for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

L1: 75/55

L2: 65/45

L3: 45/35/15

Scale number of pull ups first, then to banded strict pull ups, then ring rows

*Absolutely No Kipping Today*

Mobility

Warm-up (No Measure)

Wrist and forearm mobility

Foam roller to lats

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»