Thursday


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

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Categories: WOD

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