Wednesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)

10/10 Elbow Punches

:30 Squat Hold

10/10 Leg Swings

Review Front Squats

5 Slow Tempo ¼ Front Squat (3311)

— Focus will be on initiating the hips back and pressing the knees out

5 Slow Tempo ½ Front Squat (3311)

— Focus will be on making sure the elbows do not drop as the athlete moves through the Squat

5 Slow Tempo Front Squat (3311)

— Focus will be on having full control in the bottom of the Squat

5 Front Squats

— Focus will be on maintaining the Front Rack position and the weight stays in the heels

After the strength portion, before the wod perform:

:30 Single Unders

5 DB Push Press

:30 High Jump Single Unders

5 DB Front Squat

:30 Double Unders/ Double Under attempts

5 DB Thrusters

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)|(25/15)

150 Double Unders

Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.

Categories: WOD

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