Each Section for Time:
0:00-6:00
800m Run
6:00-12:00
18-15-12
Rower Cals
Burpees
12:00-18:00
800m Run
18:00-24:00
18-15-12
Rower Cals
Burpees
24:00-30:00
800m Run
Score= slowest 800
Powerlifting
Dead Lift
2@70%, 3@75%, 3@80%, 2×2@85%
Front Squat
8×3@70%
RDL
3×10@65%
Box Squat
8×8@40%
Banded Leg Extension
8×8
Reverse Hypers
5×10
Olympic Lifting
3 Empty Barbell Complexes
3 Shoulder Presses+3 Push Presses+3 Front Squats+3 Jerk Balances+3 Close Grip OHS
Build to a 1 rep Split Jerk
**After you get to 70% you can only make 5#-10# jumps**
Dead Stop Jerk Drives
3×2@100%
3×2@105%
Jerk Balances
5×3@60%
Dead Lift
12×3@60%
Reverse Hypers
5×10
Complex for load:
2 Hang Cleans + 1 Jerk
For Time:
2-4-6-8-10-8-6-4-2
Dbl DB Push Jerks
Dbl DB Box Step Overs
*30 DUs after each round
Powerlifting
Pin Press
2@70%, 3@75%, 3@80%, 2×2@85%
Pendlay Row
2@70%, 3@75%, 3@80%, 2×2@85%
Close Grip Press
8×3@70%
Banded Face Pulls
8×8
Alt. Dumbbell Shoulder Press
8×8
Dumbbell Tricep Extension
8×8
Barbell Curls
8×8
Olympic Lifting
3 Empty Barbell Complexes
3 Boot Strap Squats+3 Tempo Clean Grip DL+3 RDLs+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Racks Zotts Presses
Muscle Clean
5×3@60%
1×3@65%
Power Clean
5×3@70%
1×3@75%
Squat Clean
5×2@80%
1×2@85%
Shoulder Press
12×3@60%
RDL
3×12@60%
For Time:
33 Rounds
1 Snatch
3 HSPU
1 Bar MU
Once you complete all rounds, spend the rest of the time cap finding a heavy snatch.
Time cap: 50 mins
Squat Snatch (1 Rep Max)
CrossFit Wig Wag 