Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS INCREASING EFFORT EA. ROUND
200m Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest
**10 MIN CAP**
Then – prep for wod
8 Snatch Grip Deadlifts
— Focus will be on maintaining the hook grip and keeping the bar close to the body
8 Hang Muscle Snatch
— Focus on a strong turnover and speed through the middle to accelerate the barbell overhead
8 Power Snatch
— While still maintaining the hook grip on the pull focus on a quick turnover and as the athlete brings the barbell back down establish the hook grip again
Add a little weight. Keep working through these and establishing a hook grip.
Workout
Metcon (No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch