Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
AMRAP x 12 MINUTES (EZ Pace)
15/12 Cal Bike
15 Air Squats
10 Barbell Push Press (:01 Pause in Dip / :01 Pause in OH)
5 Smooth Burpees Over Bar
:30 Walking Rest
Warm-up (No Measure)
10:00 RUNNING CLOCK…
Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS, Increasing Pace Each Round…
21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing)
5/5 Elbow Punches
10 Front Squats w/ Empty Barbell (:01 pause at bottom)
5 Up-Downs Over Rower (smooth & breath!)
10 Deep Dip Push Press w/ Empty Barbell (hit ¼ squat and then drive out)
-:30 Walking Rest-
Then…
Thruster Prep…
5 Reps Front Squat (full grip on bar)
5 Reps Push Press (full grip on bar / squat stance)
Add light weight…
2 Sets of 5 Reps of Full Thruster (focus on cycling reps!)
Workout
Metcon (Time)
FOR TIME
ON A 15:00 RUNNING CLOCK, Parts 1 & 2…
I. FOR TIME
21-15-9
Thruster 95/65
Cal Row
Burpee Over Rower
-12:00 Hard Cap on Part I-
Clean and Jerk (1×1)
IN THE REMAINING TIME…
1RM Clean & Jerk
-15:00 Hard Cap on Entire Workout-
*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.
C. STRENGTH / GYMNASTICS
Metcon (Time)
ON A 10:00 RUNNING CLOCK…
FOR TIME
40-30-20-10
Alt. DB Snatch (50/35)
Box Jump Over (24/20)
-Rest Remainder of the time-
Metcon (AMRAP – Reps)
Then, immediately into…
AMRAP x 5 MINUTES
10 DL @ 225/155
10 DL @ 275/185
10 DL @ 315/215
AMRAP @ 345/230