Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2
AMRAP 7:
5 Plate Ground to Overhead
25’ Overhead Walking Lunge
10 Plate Hops
25’ Overhead Walking Lunge
Completed with 25/15# Plate
When Not Working, Choose One:
Active Spidermans
Active Samson
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats
MOBILITY
Banded Lat Stretch: 45 Seconds Each Side
Banded Triceps Stretch: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
POWER CLEAN
Jumping & Landing
Finish Position
Movement Prep
With Toes on Tape Line:
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
.
5 Pausing Power Cleans
.
5 Power Cleans
PUSH JERK
Start Position
Movement Prep
3 Strict Press
3 Push Press
3 Push Jerks
.
5 Pausing Push Jerks (Pause in Dip & Catch)
.
5 Pausing Clean and Jerks (Pause in Catch of Clean & Catch of Jerk)
REHEARSAL
1 Round
5 Clean and Jerks
Weightlifting
Power Clean and Push Jerk
Build to a Heavy Complex
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L1: 115/75
L2: 95/65
L3: 65/45
Mobility
Warm-up (No Measure)
Take a 100m walk
Roll out traps with LAX ball on rig
Swimmers Stretch