Crusher CrossFit – Waconia – CrossFit
Warm-up (No Measure)
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Power Snatch (3×5)
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
“POWER PLUS AMANDA” (Time)
Power Snatch (135/95)|(95/65)
-15:00 Hard Cap-
Hero AND a Named Workout?! Let’s do this! Amanda Miller was a 2009 CrossFit Games athlete, placing 55th in her division. Less than a year later, Amanda passed away from recurring Melanoma. The Hero/Girl workout “Amanda” was the first event in the 2010 CrossFit Games. This workout is an amazing test of Olympic lifting and gymnastics proficiency, skill, and stamina.