08/02/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY

PVC Pass Throughs: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Skill/Strength

Warm-up (No Measure)

BOX JUMP OVERS

Footwork

Movement Prep

5 Box Jumps (Lower Height)

5 Box Jump Overs (Workout Height)

POWER SNATCH

Burgener Warmup with PVC:

Down and Up

Elbows High and Outside

Muscle Snatch

Snatch Drop

Snatch Lands

Movement Prep

3 Reps of Each Burgener Warmup Movement with PVC Pipe

3 Reps of Each Burgener Warmup Movement with Barbell

3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)

3-Positions

PRACTICE ROUND

1 Round

4 Power Snatches

4 Box Jump Overs

Weightlifting

3 Position Snatch

1 high hang

1 mid thigh

1 from floor

Metcon

Metcon (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

L1: 85/55

L2: 65/45

L3: 45/35

Scale height of box

Mobility

Warm-up (No Measure)

Use barbell to roll out quads, calves, and forearms (1-2 minutes)

Under the body shoulder stretch (1 minute)

Categories: WOD

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