03/12/2019


Crusher CrossFit – Waconia – CrossFit

Warm Up

Warm-up (No Measure)

With a Buddy

AMRAP 5:

Sprint to Opposite End of Room

10 Plate Hops

Sprint Back to Start , Then Back to Plate

5 Burpees to Plate

Switch After Full Rounds

Then…

With An Empty Bar:

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Strict Press

5 Deadlifts

5 Muscle Cleans

5 Push Press

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

Skill/Strength

Warm-up (No Measure)

LATERAL BAR BURPEES

Don’t Open the Hips

Movement Prep

4 Hops Over the Bar

3 Frog Hops

2 Lateral Barbell Burpees

DEADLIFTS

Find the Heels

Open the Hips

Movement Prep

5 Pausing Deadlifts (At Top and Bottom, Feeling the Heel &

Feeling Hips Open)

5 Deadlifts

HANG POWER CLEANS

Find the Heels

Open the Hips

Movement Prep

3 Jump Shrugs

3 Muscle Cleans

3 High Hang Power Cleans

PUSH JERKS

Find the Heels

Open the Hips

Movement Prep

5 Push Jerks

5 Over-Exaggerated Push Jerks

Build to Lighter Weight

REHEARSALS

1 Round

5 Lateral Bar Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Build to Workout Weight

1 Round

5 Lateral Bar Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks ”

3 Hang Power Cleans

Metcon

Metcon (Time)

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

L1: 135/95

L2: 105/75

L3: 75/55

Mobility

Warm-up (No Measure)

Banded Hamstring stretches (1 minute e/s)

Banded shoulder stretches (1 minute e/s)

Categories: WOD

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