Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Grab a light set of dumbbells –
2 Rounds for QUALITY…
1:00 Bike, Row or Run (60% effort → 70% effort)
5 Double DB Suitcase DL
5 Double DB Bicep Curls
5 Double DB Strict Press
10 Scap Push-Ups
Then grab a slightly heavier set of DBs and complete…
3 Rounds with heavier DBs…
:30 Bike, Row or Run (75% effort → 80% effort → 85% effort)
5/5 SA DB Swing
5/5 SA DB Push Press
5 Tempo Push-Ups (21X1)
Movement Prep:
With DB
3 Up Downs
3 DB DL with DB inside Feet
3 DB DL with DB outside of Feet
–Pick your style!
Review DB G2OH
Snatch
Clean and Jerk
Rehearsal
2 Rounds
3 DB G2OH
3 DB Up Downs
3 Push Ups
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 7 MINUTES
7 DBL DB Ground to OH
7 DBL DB Up-Down
14 Push-up
-Rest 3:00-
AMRAP x 5 MINUTES
5 DBL DB Ground to OH
5 DBL DB Up-Down
10 Push-up
-Rest 2:00-
AMRAP x 3 MINUTES
3 DBL DB Ground to OH
3 DBL DB Up-Down
6 Push-up