05/11/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Narrow Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Barbell Warm-up

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Thrusters

Skill/Strength

Warm-up (No Measure)

THRUSTERS

Straighten the Legs

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

HANG SQUAT CLEANS

Straighten the Legs

Movement Prep

3 Hang Power Cleans

3 Hang Squat Cleans

OVERHEAD SQUATS

Straighten the Legs

Movement Prep

3 Pausing Overhead Squats

3 Overhead Squats

Build to Workout Weights

REHEARSAL

1 Round

Each Partner:

2 Calorie Row

2 Overhead Squats

2 Hang Squat Cleans

2 Thrusters

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Row

Max Overhead Squats (95/65)

L1: 85/55

L2: 75/45

L3: 45/35

Rest 3 Minutes

6 Minute AMRAP:

80/60 Calorie Row

Max Hang Squat Cleans (115/80)

L1: 95/65

L2: 85/55

L3: 65/45

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Row

Max Thrusters (135/95)

L1: 115/75

L2: 95/65

L3: 65/45

*Score is the sum of total reps at each barbell movement

Mobility

Warm-up (No Measure)

Foam roll areas as needed!

Categories: WOD

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