AMRAP x 15
60 Ab Mat Sit Ups
40 Goblet Squats
20 Clean & Jerks
Recommended weight: 135/95
For Load:
3 Deadlifts + 2 Cleans + 1 Shoulder to Overhead
In 10 mins, find a heavy complex.
For Time
3 Rounds:
800m Run
-rest 30s-
600m Run
-rest 30s-
400m Run
-rest 2:00-
For Quality
3 Rounds:
30 DB Farmers Hold DB Lunges
15 Toes elevated Barbell RDLs
15 Smash Head DB Bench
Max Effort Barbell Bradford Press
EMOM x 12
Mins 1-5: 5 Push Jerks @ 50-55%
Mins 6-9: 4 Push Jerks @ 60-65%
Mins 10-12: 3 Push Jerks @ 70-75%
*from the floor
For Time:
8 Rounds
4 Shoulder to Overhead
4 Strict Pull Ups
4 DB Alt. Clean & Jerks
40 DUs
Time cap:15
*weight should be around what you end the EMOM with
For Time:
10 Rounds
9 Ass Bike Cals
7 Deadlifts
5 Pistols
3 Squat Cleans
1 Wall Walk
Pistols are not alternating and 5 on each side (R&L).
Time cap: 45
For Load:
1 Front Squat + 2 Split Jerks
In a 10 min window complete:
30 Burpee Pull Ups
200m Run
10 Devil Presses
-in remaining time-
AMRAP Burpees to a Target
Score= burpees to a target
CrossFit Wig Wag 