1 Deadlift to below knee + 1 Deadlift to above knee + 1 Deadlift
2@50%
2@55%
3@60%
3@65%
2@70%
2@75%
1@80%
*You will come back to the ground every time. Control the descent and stay connected to the bar.
AMRAP x 8:
8 Toes to Bar
6 Dbl DB Deadlifts
4 Dbl DB Push Presses
-into-
For Time:
50 Handstand Push Ups
2 scores: rounds+reps(in comments)
time for HSPU(in Wodify)
For Time:
4 Rounds
800m Run
50/40 Ass Bike Cals
4 Rounds:
6 Close Grip Chin Ups
*1 sec pause at the top
8 Chainsaw Rows(each arm)
3 Rounds:
10 Alt. Crossover Hammer Curls
10 Bent Over DB Flys
2 Rounds:
20 Wall leaning DB Hammer Curls
10 Upright Barbell Rows
20 Banded Face Pulls
5×5
build with each set
6 Rounds:
90secs on: 30secs off
18-15-12-9-6-3
Snatches
Max Bar Facing Burpees
Score=burpees every round
In 12:00 complete:
21 C2B Pull Ups
21 Back Squats
63 DUs
15 C2B Pull Ups
15 Front Squats
45 DUs
9 C2B Pull Ups
9 OHS
27 DUs
In 12:00 complete:
21 Pull Ups
21 Back Squats
63 DUs
15 Pull Ups
15 Front Squats
45 DUs
9 Pull Ups
9 OHS
27 DUs
You will decrease barbell weight after each barbell movement. Back squats will be the heaviest weight, front squats will be less and OHS will be the lightest.
Score=time it takes you to complete the movements in 12 mins.
For Time:
3 Rounds
8 Hang Cleans
800m Row
Time cap: 14
CrossFit Wig Wag 