Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
Prep for Strength portion. (Review pull up and toes to bar after strength)
Empty Barbell to Start — Focus on slow tempo and positions…
2 SETS
7-10 Snatch DL
7-10 Strict Barbell High Pull
7-10 Dip, Drive + High Pull
7-10 Behind Neck Strict Press
7-10 Tall Muscle Snatch
Heaving Snatch Balance — Barbell in Back Rack Focus on Fast Drive Under
3 SETS x 5 REPS
Set 1, Focus → Simple Jump and Land
Set 2, Focus → Footwork and Movement from Jump to Land Position
Set 3, Focus → Speed Under the Bar
**Add light weight to the bar**
Power Snatch Progression — Build movement to Full ROM
3 REPS…STEP 1 → Hang Power Snatch, focus on extension through the middle AND the strong finish under the bar
3 REPS…STEP 2 → Above Knee to Hang then Power Snatch, focus on patience to mid-thigh THEN the strong finish under the bar
3 REPS…STEP 3 → From Ground to Hang then Power Snatch, focus on steady full up the body and getting bar to mid-thigh BEFORE getting explosive.
**From here, add more weight to the bar and perform 1 Set of 2 Reps before getting into the Strength Session**
Strength
Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar