1×5@55%
2×4@65%
3×3@75%
4×2@80%
5×1@85%
Every :45s x 4 complete:
Round 1: 10 Thrusters
Round 2: 10 Box Jump Overs
Round 3: Max Wall Walks
Round 4: Max HSPU
Round 5: Rest
Score=max reps of WW & HSPU
For Load:
1 Clean + 2 Jerks + 1 Hang Clean + 1 Jerk
For Time:
3 Rounds:
200m Run
15 Chest 2 Bar Pull Ups
3 Front Squats
3 Power Cleans
Time cap: 12 mins
Pick a moderate weight for your barbell. If you are proficient at C2B, you should push the barbell weight to a mod/heavy.
Complete:
5 x 2:30 @ 105% of 3min Watt Average
rest 5:00 between sets.
Score=calories for fun
For Load:
3 Dbl KB Deadlifts + 2 Dbl KB Hang Cleans + 1 Dbl KB Jerk + 50ft Dbl KB Overhead Carry
You will build to a heavy complex. Once you find your heavy for the day, you will then AMRAP x 5mins that weight.
Complex must be unbroken. That includes the 50ft carry. If you need to go heavier or lighter than what we have available in KBs that is allowed but this is a KB complex.
Score=AMRAP
Ladder x 12
1-2-3-4-5-6..
Burpee Box Jumps
KB Swings
KB Push Press
*30 DUs after each round
You will only use 1 KB and do all reps on each arm for the push presses.
For Time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
CrossFit Wig Wag 