AMRAP x 25
30 DUs
20 OA DB Shoulder 2 Overhead
1 Wall Walk*
-1:30 rest after each round-
*Add 1 wall walk every round
You will use 1 DB for the S2OH and do 10R/10L.
Score=rounds and reps.
POWERLIFTING
Week 3 Day 1
DeLoad Week
3 sec. tempo back squat w/ pause @ bottom. Fast up
8×2@50%
DB Bench x 3
8 on left
8 on right
8 w/both arms
Reverse Lunge
8×8 each leg @ 40%
Ring Dips
8×8
GHD Back Extension
8×8
DB Chest Flys
8×8
With a 15 min running clock, build to a 3 rep.
In 6 mins, find a single hang clean. Goal is to hit your 3 rep from above.
For Time:
4 Rounds
8 Hang Squat Cleans
24 Wall Balls
Load should be ~60-70% of your single rep from the strength portion.
Time cap: 12 mins
Build to a heavy single.
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
CrossFit Wig Wag 