05/28/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Air Squats

Moderate Row

Slow PVC Overhead Squats

Faster Row

Sit-ups

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY

Warrior Squats: 1 Minute

PVC Overhead Squat Hold: 1 Minute

Skill/Strength

Warm-up (No Measure)

Sit-ups

Movement Prep

20 Seconds Sit-ups

ROW

Brace Yourself

Movement Prep

Establish Sitting Position

10 Seconds Easy Row

10 Seconds Moderate

10 Seconds Fast

POWER SNATCH

Speed Under

Movement Prep

10 PVC Tall Snatches

5 Barbell Tall Snatches

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Build to Lighter Weight

REHEARSAL

1 Round

10 Sit-ups

5 Calorie Row

5 Power Snatches

Build to Workout Weight

1 Round

10 Sit-ups

5 Calorie Row

3 Power Snatches

Metcon

Metcon (Time)

On the 5:00 x 5:

30 Sit-ups

20/15 Calorie Row

7 Power Snatches (115/85)

L1: 95/65

L2: 75/55

L3: 45/35

*Score is your slowest round

Mobility

Warm-up (No Measure)

100m Cool Down Walk

Airplane Crash Victim Stretch (1 minute)

Lay on your back over a med-ball (1 minute)

Categories: WOD

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