For Load:
1 Clean + 1 Push Jerk
1 Clean + 1 Split Jerk
You may drop the bar between C&Js but you must be successful with both at your final weight.
For Time:
15 Unbroken Cleans
15 Unbroken Jerks
15 Ski Erg Cals
-rest 2:00-
12 Unbroken Cleans
12 Unbroken Jerks
12 Ski Erg Cals
-rest 2:00-
9 Unbroken Cleans
9 Unbroken Jerks
9 Ski Erg Cals
4x200m Run
*30s rest between sets
2x400m Run
*1min rest between sets
1x800m Run
*2min rest between sets
2x400m Run
*1min rest between sets
4x200m Run
*30s between sets
AMRAP x 10
2:00 Row
10 DB Bench
12/12 Bulgarian Split Squat
-rest 2:00-
AMRAP x 10
10 DB Upright Rows
10 DB Front Raises (1 DB)
10 DB Tricep Extensions (1 DB)
1:00 Ass Bike (arms only)
In 20 mins, build to a 3 rep.
AMRAP x 14
14 DB Box Step Ups
7 Burpees
14 DB Thrusters (7/7)
*1 DB for this workout.
Score=rounds + reps
For Time:
2 Rounds
30 T2B
6 Snatches
6 Overhead Squats
30 Crossover Singles
-into-
2 Rounds
20 Pull Ups
4 Snatches
4 Overhead Squats
20 Crossover Singles
-into-
2 Rounds
10 Chest 2 Bar Pull Ups
2 Snatches
2 Overhead Squats
10 Crossover Singles
You will increase weight on your barbell each section.
A) 95/65-135 /95-155/105
B) 75/55-95/65-115 /85
*Crossover singles are a new skill. We will work on it in class for a bit but you can modify to regular singles if need be.
8×2@75%
*TnG
For Time:
5 Rounds:
1 Power Clean + 3 Push Presses @75%
10/7 Ass Bike Cals
1 Power Clean + 3 Push Presses @75%
*rest 1:00 between rounds
Time cap:15
Rower/Ski: 15/12 cals
CrossFit Wig Wag 