Re-Test Day! Compare results from 2/15/19.
Clean and Jerk (1 Rep Max)
3 min Max Pull Ups
2 min Max Shoulder to Overhead 135/95
1 min Max Goblet Squats 50/35
EMOM x 30
Min 1: 9/6 Cals
Min 2: 12/9 Cals
Min 3: 15/12 Cals
Min 4&5: Rest
We will rotate through each machine twice. Example: you will do mins 1-3 cals on the rower then during your rest you will rotate to the bike. You will complete mins 1-3 cals there and rotate to the ski erg during your rest period. After you complete the ski erg, we will go through this rotation one more time. (2 total rounds on each machine)
DB/KB Complex
5 sets of:
200m Farmers Carry + 3 DB/KB Snatches + 4 S2OH
200m=4 down AND backs
You will be using 2 DBs or KBs for this complex. *Must be completed unbroken*
AMRAP x 10
20 KB Hang Snatches
30 Ab Mat Sit Ups
40 Double Unders
You will perform 10 hang snatches on your right and 10 on your left. (20 total)
4 Rounds for Time:
400m Row
30 Back Squats
20 Chest to Bar Pull ups
10 Burpees over the Bar
Clean and Jerk Complex:
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
Intent: Build to a moderate/heavy-ish complex. If these movements are new to you then focus on form and technique.
“Rack City”
For Time:
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
Intent: Your barbell should be a moderate weight. If you feel like you’re finishing metcons too fast, don’t be afraid to push the weight. This metcon is simple enough that even if you don’t do the reps unbroken, you can still finish under the time cap.
CrossFit Wig Wag 