05/13/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

20 Seconds

Active Spidermans

Push-up to Down Dog

Active Samson

Straight Legged Inchworms

Air Squats with Arms Overhead

30 Seconds

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Pass Throughs (More Narrow)

PVC Snatch Warmup

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Barbell Snatch Warmup

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Skill/Strength

Warm-up (No Measure)

POWER SNATCH

No Feet

Power Snatch + Overhead Squat

Movement Prep

5 “No Feet” Power Snatches

5 Power Snatch + Overhead Squats

5 Power Snatches

TRANSITION + PRACTICE ROUND

1 Round

5 Power Snatches

Weightlifting

Power Snatch (1×1)

Build to a heavy single

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L1: 115/75

L2: 95/65

L3: 65/45

Mobility

Warm-up (No Measure)

Use Lax ball at rig to roll out traps

Wrist and forearm stretches

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»