10×1
*most people will not have any percentages for this lift. Find a light/moderate weight and complete all sets at this weight. This is just a primer.
Jerk Complex:
1 Push Jerk + 1 Split Jerk
For Time:
10 Rounds
5 Shoulder to Overhead
4 Hang Cleans
3 Back Squats
2 Front Squats
1 Clean
25 DUs
Time cap: 15mins
For Time:
4 Rounds:
25 Weighted Step Ups
50 OAA DB Snatches
750m Row
Every 1:30 complete:
3-3-3-3-3-2-2-2-1-1
Squat Clean
Complete as:
Every 1:30 for 7:30:
3 Squat cleans @75-80% (all 5 sets at the same weight)
then-
Every 1:30 for 4:30:
2 Squat cleans @80-85%
then-
Every 1:30 for 3:00:
1 Squat clean @85+%
*Perform all reps as singles.
*Record your last single.
AMRAP x 10
3 Wall Walks
5 Strict Pull Ups
15 Thrusters
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
In 10 mins, find a heavy single.
For Time:
800m Row
-immediately into-
6:00 Max Distance Row
-rest 4:00-
9:00 Max Distance Row
-immediately into-
400m Row
Scores=800m time &400m time.
Total your max distances in your notes.
3 Rounds:
10 Dbl DB RDLs
10 DBL DB Rows
10/10 Split Squats (back leg on the ground)
10 Banded Straight Arm Lat Pull Downs
CrossFit Wig Wag 