Wednesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog – 200m Run (Round 2)

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

POSITION DRILL — 3-5 Reps, slow…

Mid-shin → Below Knee → Mid-thigh (pause at each point)

FOCUS… keep the bar close to the body and really feel the positions

FOOTWORK DRILL — 3-5 Reps, fast…

Without a bar…fast footwork from hips to shoulder position

FOCUS… drop fast to the receiving position

HANG POWER CLEAN — 3-5 Reps

FOCUS…extension through the middle then fast pull under to the position we just worked on in the footwork drill

PAUSING POWER CLEAN (from ground) — 3-5 Reps

From ground to mid-thigh (pause) then fast extension

FOCUS…getting the bar to the proper position before getting explosive

2 SET x FULL POWER CLEAN (from ground) — 3-5 Reps

perform full movement & add load in second set.

*From here, go right into your 5×3. After the 5×3 we will go through options for the movements in the wod.

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

Optional Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)

Categories: WOD

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