03/09/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team Up – Accumulate 900m Row – While partners are rowing others perform PVC PASS THROUGHS and PVC THRUSTERS

Relay – Get in 2 or 3 Lines – Set up 3 cones to perform actions at.

-Medball Squat x 5

-Medball Press x 5

-Medball Thruster x 5

Skill/Strength

Warm-up (No Measure)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Barbell Movements

Focus: The Upper Back

Thruster Movement Prep

5 Pausing Front Squat

5 Push Press

5 Thrusters

Power Snatch Movement Prep

5 Snatch Grip Deadlifts

.

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatches

REHEARSAL

1 Round

12 Calorie Row

12 Power Snatches

12 Thrusters

*4 Each Per Athlete At Opening Weight*

Metcon

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

60/45 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)

60/45 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)

60/45 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)

60/45 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)

60/45 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)

To Scale – Pick a lighter starting weight, and ensure you can add weight each round to get the stimulus of the workout. If you need to start at at training bar, do that.

Mobility

Warm-up (No Measure)

Mobility:

Grab a band – perform banded shoulder stretches. Then move to the floor and perform banded hamstring stretches.

Categories: WOD

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