Every 2:00 x 6
2 Split Jerks
Same weight across all sets. Goal ~75-80%
AMRAP x 12
50 Double Unders
Max Unbroken Strict Pull Ups
25 Rower Cals
Max Unbroken DB Bench Press
Score=pull ups + bench reps
For Time:
2 Rounds:
200m Run
15 Power Cleans (weight A)
7 Wall Walks
2 Rounds:
200m Run
12 Power Cleans (weight B)
6 Wall Walks
2 Rounds:
200m Run
9 Power Cleans (weight C)
5 Wall Walks
Your barbell will increase in weight every 2 Rounds.
Recommended weight jumps:
1)
M:155-185-205
F: 105-125-145
2)
M: 135-155-185
F: 95-105-125
3)
M: 95-135-155
F: 65-95-105
4 Sets:
6 Front Squats + 12 Back Squats
All sets done at 60% of FS 1RM.
For Time:
40 Box Step Ups
10 Dbl Db Thrusters
30 Box Jumps
10 Dbl Db Thrusters
20 Box Jump Overs
10 Dbl Db Thrusters
10 Burpee Box Jumps
10 Dbl Db Thrusters
CrossFit Wig Wag 