CF


C44, Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Up

8 Minute Amrap

Partner 1

200m Jog

Partner 2 w/ Plate

10 Good Mornings

10 Ground to Overhead

Wrist Stretch

Skill/Strength

Warm-up (No Measure)

Barbell/PVC for CF and Light DB’sfor C44

5 Straight Legged Deadlifts

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

Team Up and Sled Prep

Athlete 1 and 2 Light Sled Push/Pull 100m

Then Athlete 3 and 4

Add weight

50m Sled Push/Pull

At Wod Weight

50m Sled Push/Pull

Warm up for DT

1 Round Empty Barbell (each athlete)

1 Round at Wod Weight

Rehearsal

50m Sled (2 athletes)

1 Round each of DT

Next Two Athletes repeat

Metcon

Metcon (AMRAP – Rounds and Reps)

Two Rounds

21 Minute AMRAP DT/100m Sled

3 Minute Rest Between Rounds

Teams of 4

Coach will explain the rotation so the same two athletes are not always together.

2 Athletes 100M Sled Push/Pull together

2 Athletes perform light DT (Athlete must complete a full round then switch)

DT

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks/S20 is allowed

RX 95/65

L1 85/55

L2 75/45

C44 Dumbells

Sled Weights to be determined. Should be heavy and require both athletes to move it.

Metcon (AMRAP – Rounds)

Sled Rounds

Mobility

Warm-up (No Measure)

200m Cool Down Walk

Legs Up on the Wall

Banded Hamstring Stretch

Categories: WOD

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