Build to a TnG 3 rep.
Compare to 3/24/21
For Total Working Time:
0:00-6:00
80 Deadlifts
6:00-12:00
40 Bar Facing Burpees
12:00-18:00
240 Double Unders
Your score will be your total working time.
Once a movement is completed, you rest the remainder of the time.
Deadlift weight should be light enough to atleast do sets of ~20
Clean and Jerk (1 Rep Max)
Ladder x 8
2-4-6-8-10…
Ground to Overhead
*200m run after each round
-rest 1 min-
For Time:
Your score from the above ladder in reverse
You will begin this workout with an 8 min ladder. Adding 2 reps to your barbell movement after each run.
Once the 8 mins runs out, you will rest and complete the same work you just did in the first ladder but in reverse. The time it takes you to complete the work is your score for this entire workout.
Example:
In 8 mins, I complete 8 G2OH and a 200m run.
My workout for time will be
8 G2OH-200m-6 G2OH-200m-4 G2OH-200m-2 G2OH-200m
The time it takes me to complete the above 8 down to 2 will be my score.
Time cap: 18 mins
2 Empty Barbell Complexes
3 Front Squats+3 Shoulder Presses+3 Jerk Balances
Push Jerk Balance
3×3@same weight as Split Jerk Balance
Split Jerk Balance
3×3@70%
Push Press w/pause in Dip
5×2@70% of Push Press
Push Jerk w/pause in Dip
5×2@70% of Push Jerk
Split Jerk w/pause in Dip
5×2@70% of Split Jerk
Single Arm DB Row w/ 5 sec. negatives
5×5
Back Squat w/5 sec. negatives
5×3 @60%
Max Reps x 6 Rounds
A. DBall Shoulder to Shoulder
B. Ski Erg Cals
C. Air Squats
D. Ass Bike Cals
E. Max Rest
Fight Gone Bad style.
1 min stations.
CrossFit Wig Wag 