Practice

CrossFit Crash – CrossFit (No Measure) Warm-Up 3 sets in 10:00 10 Cal Row 10 PVC pass through 10 PVC OHS 10 alt DB snatch 10m waiter’s walk R 10m waiter’s walk L + 5:00 snatch barbell warm-up with coach Metcon (Weight) Snatch DL + Hang Snatch + OHS...

KB Kraze

CrossFit Crash – CrossFit (No Measure) Warm-Up 250m row 200m run 1:00 AD spin + 3 sets in 10:00 10 KB DL (suitcase) 5 box jumps 10 air squats 5 DB hang squat cleans 10 DB push press Metcon (Time) 0:00-20:00 For Time: 25 Burpee Box Jump Over (24/20) 25 KB...

Relaxation Station

CrossFit Crash – CrossFit (No Measure) Warm-Up 3 sets in 10:00 20 cal row 10 PVC pass through 5 ring rows 20m bear crawl 10 DB push press 5 push ups + 10:00 to warm-up specifically for the gymnastics work for the day. Metcon (AMRAP – Reps) EMOM for 12:00...

Candlestick

CrossFit Crash – CrossFit (No Measure) Warm-Up Row/Run/Bike 30/30 x6 (2:00 at each) + 2 sets in 5:00 10m Sampson stretch 10 hip/leg swings 5 inch worms 10 air squats 10 step-ups (low box) Back Squat (20:00) Work up to a tough set of 3, and perform 3 sets at that...

DTeasy

CrossFit Crash – CrossFit (No Measure) Warm-Up 3 sets in 10:00 10 cal row 10 PVC pass through 10 PVC OH walking lunge 10m Sampson stretch 10 DB push press Power Clean and Jerk 1 Power Clean + 1 Jerk (push or split)20:00 to work up to a heavy single for the day....