800g Retest Day
If you are not doing the challenge and/or do not want to lift heavy I am adding an optional 3 rep to the strength portion. You are not to do both.
Deadlift (1 Rep Max)
Build to a 3 rep.
For Time:
15-12-9
Deadlifts (~65% 1RM)
30-24-18
Ass Bike Cals
Happy 6th Birthday Max!!
For Time:
3 Rounds
11 Devil Presses
20 Wall Balls
14 T2B
-rest 2 mins-
3 Rounds
11 Devil Presses
20 Wall Balls
14 T2B
5 sec. Tempo Snatch DL to Hang (above knee) into a Hang Snatch+Snatch (from Ground)
3@70% of Snatch
5 sec. Tempo Clean DL to Hang (above Knee) into a Hang Clean+Clean and Jerk (from Ground)
3@70% of Clean
10 sec up 10 sec down Tempo Snatch DL
3×1@100% of heaviest Snatch
Bench Press
12×3@60%
Back Squat
10×3@65%
Core
3 Rounds
5 Evil Wheels (use change plates)
10 banded press outs each side
For Time:
50 Air Squats
30/24 Ass Bike Cals
75 Air Squats
45/36 Ass Bike Cals
100 Air Squats
45/36 Ass Bike Cals
75 Air Squats
30/24 Ass Bike Cals
50 Air Squats
CrossFit Wig Wag 