13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball
DL-225/155
10 rounds:
8/5 Cal Row
2 Clean & Jerk 95/65
-rest 2 mins-
10 rounds:
8/5 Cal Row
2 Clean & Jerk 115/75
-rest 2 mins-
10 rounds:
8/5 Cal Row
2 Clean & Jerk 135/95
-rest 2 mins-
10 rounds:
8/5 Cal Row
2 Clean & Jerk 155/105
1)Dynamic Warm Up
2)Samson Stretch/Wall Stretch
2 rounds:
10e Reverse Lunges
10 Push Ups
20 Hollow Rocks
1)Deadlift Review
*Bracing
*Hip Hinge
*Top down Progression
2)Kettlebell Swing 101
3)Burpee 101
7 Min AMRAP
14 Kettlebell Swings
7 Burpees
DB Snatch Complex
1 DB Snatch+ 1 DB Squat Snatch+ 1 DB OH Squat
Find a heavy load for both R&L.
12 Min AMRAP:
12 DB SOH 50/35
6 Muscle Ups
3 Position clean drill with PVC.
Clean Complex
1 Muscle Clean+1 Power Clean+1 Squat Clean
Complex does not have to be touch and go, but as you max out a clean record the 1 rep and move on through the complex without the maxed clean.
Muscle Clean (1 Rep Max)
Power Clean (1 Rep Max)
Squat Clean (1 Rep Max)
5×10 lightweight straight leg dead lifts
*on the 10th rep of each set, explode with your hips hitting the launch point*
CrossFit Wig Wag 