For Time:
365 Machine Cals
*Every 5 mins complete 5 Atomic Abs
Once you complete all calories you will perform max Core Complex in remaining time.
Time cap: 45 mins
Core Complex:
1 Weighted V Sit + 1 Weighted Turkish Sit Up + 1 Atomic Ab
4 Hang Power Snatches+1 Squat Snatch
5@60%
4 Hang Power Cleans+1 Squat Clean
5@60%
4 Push Presses+1 Jerk
5@60%
Alt. D Ball over Shoulder
3×10 you choose the weight
50 Weighted Sit UPS
Clean Complex:
1 Power Clean + 1 Hang Squat Clean
For Time:
6 Rounds
7 Power Cleans
14 Burpees
21 Double Unders
5 sec. tempo snatch dl to hang position into a high pull+hang snatch+BTN Snatch Push Jerk
5@60%
5 sec. tempo clean dl to hang position into a high pull+hang snatch+PUSH Jerk
@60%
Push Pres w/pause in dip+Jerk w/pause in dip+ Jerk
5@60%
Tempo Shoulder Press (5 seconds down fast up)
5×4@60% of shoulder press
3 rounds
5 KB single leg RDL’s each leg
10 leg raises
10 weighted turkish sit ups
For Time:
Row 750m
-rest 1:00-
30 Dbl DB/KB Push Presses
Row 500m
-rest 1:00-
30 Dbl DB/KB Push Presses
Row 250m
-rest 1:00-
Row 750m
-rest 1:00
15 HSPU
Row 500m
-rest 1:00-
15 HSPU
Row 250m
The min rest after each row forces you to push those intervals.
Go light with your weight and move fast through this workout.
Time cap: 30 mins
CrossFit Wig Wag 