5 min AMRAP:
Buy in: 30/20 Ass Bike Cals
Max Hang Squat Cleans 95/65
-Rest 5 mins-
5 min AMRAP:
Buy in: 30/20 Ass Bike Cals
Max Hang Cleans 125/85
-Rest 5 mins-
5 min AMRAP:
Buy in: 30/20 Ass Bike Cals
Max Hang Squat Cleans 135/95
Build to a mod/heavy set of 5.
3 Rounds:
50 Double Unders
3 Rounds Of Press Complex 95/65
50 Double Unders
Press Complex:
10 Push Jerks
8 Push Presses
6 Strict Presses
Clean and Jerk (1 Rep Max)
in 20:00 mins complete:
50 Power Cleans @ 80-85% of today’s 1 RM C&J
*Every 5 mins starting at 0:00, complete a 200m run*
3 Rounds:
30s of Weighted Turkish Sit Ups
20s Plank Hold
10s of Weighted Turkish Sit Ups
For Time:
10 HSPU
20 Clean & Jerks 135/95
30 KB Swings 50/35
40 OAA DB Snatches 50/35
50 Air Squats
-rest 1 min-
10 HSPU
20 Snatches 135/95
30 KB Swings 50/35
40 OAA DB Cleans 50/35
50 Air Squats
-rest 1 min-
10 HSPU
20 Front Squats 135/95
30 KB Swings 50/35
40 DB Jerks 50/35
50 Air Squats
3 Rounds:
10 Single Leg Deadlift to OH
10 Weighted V Sits
10 Weighted Ab Mat Sit Ups
CrossFit Wig Wag 