For Load:
1 Cluster + 1 Thruster + 1 Jerk
3min AMRAP x 4
50 DUs
5 Clusters
Max Bar Facing Burpees
*rest 1 min between rounds
Cluster weight should be ~80% of your complex from today.
BODYBUILDING
WEEK 8 DAY 1
Overhead Squat
8×8@50%
*Back Squat if unable to OHS*
Double DB Power Clean
8×8
Wide Grip Pull Up
8×8
Barbell Alt. Front Rack Lunge
8×8@50%
Band Resisted Inverted Row
8×8
Banded Straight Arm Press Down
8×8
Alt. DB Hammer Curl
8×8
DB Zottman Curl
8×8
OLYMPIC
WEEK 2DAY 1
Empty Barbell Complex*3
3 Clean Grip RDL’s+3 Low Hang Muscle Cleans+3 Front Squats
YoYo Clean
Stand the bar up lower down to Low Hang Pos. then stand, then lower back down to the Low Hang Pos. then stand, then do a Low Hang Clean
**Build to a Heavy Complex for the day**
Then DeLoad the bar to 65% of your Heaviest Complex and do 10 complexes @ that weight.
Back Squat
12×3@60%
Happy birthday Mayer!
For Time:
1 Round
10 Deadlifts
10 T2B
10 Snatches
10 T2B
10 OH Squats
10 T2B
10 Cleans
10 T2B
10 Thrusters
10 T2B
10 Push Jerks
10 T2B
10 Front Squats
10 T2B
10 OH Lunges
10 T2B
10 Clusters
10 T2B
10 Back Squats
10 T2B
10 Push Presses
10 T2B
One weight for all barbell movements.
Time cap: finish it for Mayer!
For Time:
10 Rounds
20/17 Cal Row
3 Wall Walks
4 HSPU
Build to a heavy Clean for the day.
Deload bar to
60% and do 5×2
Then
65% and do 5×2
Then
70% and do 3×2
CrossFit Wig Wag 