Build with each minute ending ~90%.
Today is a heavy day not a max out day.
For Time:
50-40-30-20-10
Rower Cals
*15 Wall Balls after each round
Time cap: 17
Every 3:00 x 3 Rounds complete:
100m-200m-300m-400m Run
You will complete 1 run every 3:00. Increasing distance every interval. You will do this 3 times through with a total time of 36 mins.
Your rest time will be whatever time you have left in the 3:00 interval.
Record your slowest 400m.
For Quality:
12-10-8
Bulgarian Split Squats (each leg)
*after each set complete
3 Rounds:
30s Wall Sit
30 Laying Banded Hamstring Curls
15 Glute Bridges
12-10-8
Bench Press
*after each set complete:
3 Rounds:
30s Chin over bar hold
30 Banded Tri Extensions
15 Decline Push Ups
3 sets @ 60-65%
2 sets @ 70-75%
For Time:
5 Rounds
30 Double Unders
3 Clean & Jerks
20 Crossover Single Unders
2 Snatches
Time cap: 15
For Time:
800m Run
60 Overhead Squats
40 Bar Facing Burpees
80 Toes to Bar
40 Bar Facing Burpees
60 Overhead Squats
800m Run
For Load:
1 Power Clean + 1 Front Squat + 1 Squat Clean
AMRAP 3:00 x 5
10 Power Cleans
8 Pull Ups
Max Box Jumps
*1:00 rest between rounds
score=box jumps every round
CrossFit Wig Wag 