Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Coach B’s Junkyard Dog Warm-up!
Then – Warm Up Squat Clean
3-5 Reps of each as a class
Clean Grip Deadlift
Hang Muscle Clean
Elbow Punches
Hang Power Clean – Focus on a squat stance landing.
Front Squat (21X1) – Focus on control on the way down/in the bottom and an EXPLOSIVE stand. You should be driving out of the bottom with aggression.
Hang Squat Clean
Full Squat Clean
Strength
Squat Clean (1×3)
ON A 8:00 RUNNING CLOCK…
Build to Squat Clean for the Workout
*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.