Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
PVC Pass Throughs
Active Spidermans
PVC Power Snatches
Active Divebombers
PVC Power Snatch + Overhead Squat
Push-up to Down Dog
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Skill/Strength
Warm-up (No Measure)
BARBELL MOVEMENTS
Receiving Position
Power Snatch
Power Snatch + Overhead Squat
Power Snatch + Overhead Squat + Squat Snatch
Movement Prep
3 PVC Power Snatches
3 PVC Power Snatches + Overhead Squat
3 PVC Power Snatch + Overhead Squat + 3 Squat Snatches
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3 Barbell Power Snatches
3 Barbell Power Snatches + Overhead Squats
SNATCH COMPLEX
PRACTICE ROUND
1 Round
4 Lateral Bar Burpees
3 Power Snatches
2 Overhead Squats
1 Squat Snatch
Weightlifting
Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Metcon
Metcon (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)
L1: 95/65
L2: 75/55
L3: 45/35/15
Mobility
Warm-up (No Measure)
Swimmers Stretch (1 minute)
Wrist stretches (1 minute)
Pigeon Pose (30 seconds e/s)