12/17/2018


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

100-m Jog

Walking Lunges + Samson Stretch

Toy Soldiers

High Knees

200-m Run

Butt Kickers

Karaoke Drill

100-m Run

Then, perform 5 reps of DB Burgener Warm-up using a light DB. (20/15/10 lb.)

Skill/Strength

Warm-up (No Measure)

Review and Prep the Hang Power Snatch

Chad’s Snatch Specific Warm-up. Use PVC, then Barbell (omit Squat)

Then, build up to working weight using:

8-6-4-2-2 reps

*Increase load each round with the last set of 2 done at your workout weight.

Prep for the Workout

100-m Run + 2 Hang Power Snatches

*Make any adjustments if needed.

Weightlifting

Hang Power Snatch (1×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

As far as possible in 24 minutes

100-m Run

2 Hang Power Snatches (heavy)

*Every round, add 100-m Run

and 2 HPS
*Coach can give you alternatives if you would rather not run outside

Scale distance added each round (instead of adding 100 m, add 50 m)

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

Lax ball on rig to traps

Wrist and forearm stretches

Categories: WOD

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