05/29/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Skill/Strength

Warm-up (No Measure)

LATERAL BAR BURPEES

Momentum

Movement Prep

3 Burpees

3 Lateral Bar Burpees

PAUSE FRONT SQUAT

No Momentum

Movement Prep

5 Pausing Front Squats (2 Second Pause)

HANG SQUAT CLEAN

Momentum

Movement Prep

5 Hang Power Cleans

5 Hang Squat Cleans

PAUSING FRONT SQUAT + HANG SQUAT CLEAN

TRANSITION + REHEARSAL

1 Round

4 Hang Squat Cleans

4 Lateral Barbell Burpees

Weightlifting

Pausing Front Squat (1×2)

Build to a heavy set of 2

Hang Squat Clean (1×1)

Build to a heavy single

Metcon

Metcon (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

L1: 105/70

L2: 95/65

L3: 65/45

Mobility

Warm-up (No Measure)

Roll out quads with barbell (1-2 minutes e/s)

Rack barbell and roll out traps (1-2 minutes e/s)

Categories: WOD

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