Tuesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Warm-up

Warm-up (No Measure)

No Bar

10 Dip – Pause – Stand

10 Dip – Pause – Stand and Punch

10 Dip – DRIVE

10 Push Press w/ :02 pause Overhead (With a Bar)

With 1 DB, then with 2…

1/1 Single Arm DB Devils Press

2/2 Single Arm Push Press

3/3 Single Arm Suitcase Lunge

Strength

Push Press (5-3-1)

5-3-1

Push Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

Categories: WOD

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