800m Run
25 Push Ups
25 AbMat Sit Ups
25 Row/Ski Cals
600m Run
25 Push Ups
25 AbMat Sit Ups
25 Row/Ski Cals
400m Run
25 Push Ups
25 AbMat Sit Ups
25 Row/Ski Cals
200m Run
25 Push Ups
25 AbMat Sit Ups
25 Row/Ski Cals
17 Calories for AssBike
Power Snatch Wave
3@75%, 2@75%+5#’s, 1@75%+10#’s
3@75%+5#’s, 2@75%+10#’s, 1@75%+15#’s
Power Clean and Push Jerk Wave
2@75%, 2@75%+5#’s, 1@75%+10#’s
2@75%+5#’s, 2@75%+10#’s, 1@75%+15#’s
Split Squat
10×3@87.5%
Dead Lift
10×3@87.5%
Shoulder Press
10×3@87.5%
Gymnastics Complex
1 Pull Up + 1 T2B
Continue adding onto this complex until you cannot do it unbroken.
Example:
Perform 1 PU + 1 T2B. Drop down and take a break. When ready, perform 1 PU + 1 T2B + 1 PU + 1 T2B drop down. If that is how far you can go unbroken then your score would be 2. PU+T2B=1 rep.
*If you cannot perform a pull up, you will work on kipping. 1 Kip + 1 T2B.
AMRAP x 15
5 Shoulder Presses
10 Back Rack Lunges
10 Push Presses
10 Front Rack Lunges
15 Push Jerks
10 OH Lunges
Empty Barbell Complex x 3
3 Front Squats+3 Jerk Balances+3 Jerk pos. presses
Shoulder Press w/tempo decent
3×5@60% of Shoulder Press
*After you press you will bring the bar back down slowly with a 3-5 second tempo. After the bar reaches your shoulders it will be a fast press. So, fast press up and slow on the way down.*
2 Dip and Drives+1 Push Jerk+2 Dip and Drives+1 Split Jerk
5@75% of Jerk
Clean and Jerk
5×2@75%
Back Squat
7×5@82.5%
RDL
7×5@82.5%
Bench Press
7×5@82.5%
For Time:
5 Rounds
25 Ass Bike Cals
50 DUs
5-4-3-2-1
Squat Snatch (85% of 1RM)
CrossFit Wig Wag 