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