Build to a 5 rep. Does not have to be TnG
For Time:
3 Rounds
10 Back Rack Lunges
10 HSPU
-into-
30 Front Rack Lunges
-into-
2 Rounds
15 Back Rack Lunges
15 HSPU
Your back rack and front rack lunges should be the same weight. This will make the front rack lunges slightly more difficult but that is the point. Pick a weight that you cannot do 30 unbroken front rack lunges.
Build to a 2 rep TnG
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Today we are going to do a variation of benchmark CrossFit Wods Grace and Isabel.
Grace – 30 Clean & Jerks for time
Isabel- 30 Snatches for Time
Done at 135
But we will be combining the two WODs. We will be doing a variation of this workout over the course of the next couple of weeks with heavier and lighter weight.
Choose a weight you can both movements with.
You will complete 5 Reps of Isabel (snatch) right into 5 reps of Grace (Clean and Jerk). After your 10 total reps you WILL rest for two minutes.
I want you to do the reps for quality, not speed. So if you need to step away from the bar for a second because your rep looked like a freshly baked noodle, take a second.
Scap Angels
3×10
Weightless or with a change plate
Alt. Kneeling KB/DB press
3×10 on each knee
Single Leg KB RDL
3×10 on each leg
5 Rounds:
Every 5:00
:30 Max Calorie Assault Bike
2 Jerk Balance+3 Jerk Pos. Presses
3 empty barbell complexes
Push Press+Push Jerk+Jerk
**if you are strictly a push jerker change your complex to…Shoulder Press+Push Press+Push Jerk**
Build to a heavy complex, then de-load your bar to 60% of your heaviest complex and do 10 sets of the complex at that weight.
Find a new 5 Rep Barbell Row
***Do at least 2 of the accessory movements listed on Monday**
*suggested the split squats and good mornings*
CrossFit Wig Wag 