Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Run – Complete this is 100m Intervals.
AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold
Grab Barbell – Movement Prep:
5 Deadlift
5 High Hang Shrug
5 High Hang High Pull
5 High Hang Muscle Clean
5 Tempo Front Squats
Then,
5 Hang Power Clean
5 Front Squats
5 Hang Squat Clean
Then,
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Complete EMOM before reviewing Toes to Bar.
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Warm-up (No Measure)
WOD PREP
5 Kip Swings
5 Kipping Knee Raises
5 Toes to Hip
5 Toes to Bar
Review WOD Logistics
Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar/Knee Raises
Max Barbell Hold
**Coaches call on Weight**
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.