Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Seconds:
PVC Cuban Presses^
Push-up to Down Dog
3 PVC Pass Throughs + 3 Overhead Squat
^Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*
PVC Game
Skill/Strength
Warm-up (No Measure)
POWER SNATCHES
Hook Grip
Bar Path
Movement Prep
3 Hook Grip Snatch Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Snatches
.
3 Power Snatches
CLEAN AND JERKS
Hook Grip
Bar Path
Movement Prep
3 Hook Grip Clean Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
.
3 Hang Clean + Push Jerk
.
3 Clean and Jerks
THRUSTERS
No Hook Grip
Bar Path
Movement Prep
5 Push Press
5 Thrusters
.
Build to Workout Weight
REHEARSAL
1 Round
5 Power Snatches
5 Power Clean and Jerks
5 Thrusters
Metcon
Metcon (Time)
“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
L1: 85/55
L2: 75/45
L3: 45/35/15
Mobility
Warm-up (No Measure)
Wrist and Forearm stretches (1 minute e/s)
Long Lunge Sequence
Airplane Crash Victim Stretch