Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Clean & Jerk.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike
Then…
2 ROUNDS
15 Jumping Jacks
10 Groiners + Twist
10 Jumping Squats → 10 Jumping Lunges
5 PVC Press from ¼ squat → 5 PVC Press From Split*
*PVC press will be from the front rack position, :02 pause at the top
Strength
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk
*Power or Squat, Athlete Choice
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
C. STRENGTH / GYMNASTICS
Metcon (Time)
Rest at least 5:00 after Part B then complete…
FOR TIME
12 Squat Clean (155/105)
75 Double Unders
15 Toe to Bar
9 Squat Clean (185/135)
75 Double Unders
15 Toe to Bar
6 Squat Clean (225/155)
75 Double Unders
15 Toe to Bar
3 Squat Clean (255/175)
75 Double Unders
15 Toe to Bar