Build to a 2 rep TnG
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
5 Rounds:
Every 5:00
:30 Max Calorie Assault Bike
Today we are going to do a variation of benchmark CrossFit Wods Grace and Isabel.
Grace – 30 Clean & Jerks for time
Isabel- 30 Snatches for Time
Done at 135
But we will be combining the two WODs. We will be doing a variation of this workout over the course of the next couple of weeks with heavier and lighter weight.
Choose a weight you can both movements with.
You will complete 5 Reps of Isabel (snatch) right into 5 reps of Grace (Clean and Jerk). After your 10 total reps you WILL rest for two minutes.
I want you to do the reps for quality, not speed. So if you need to step away from the bar for a second because your rep looked like a freshly baked noodle, take a second.
Scap Angels
3×10
Weightless or with a change plate
Alt. Kneeling KB/DB press
3×10 on each knee
Single Leg KB RDL
3×10 on each leg
Build to a set of 2.
For Time:
1-2-3-4-5-6-7-8-9–10
Push Press
10-20-30-40-50-60-70-80-90-100
Double Unders
2 Jerk Balance+3 Jerk Pos. Presses
3 empty barbell complexes
Push Press+Push Jerk+Jerk
**if you are strictly a push jerker change your complex to…Shoulder Press+Push Press+Push Jerk**
Build to a heavy complex, then de-load your bar to 60% of your heaviest complex and do 10 sets of the complex at that weight.
Find a new 5 Rep Barbell Row
***Do at least 2 of the accessory movements listed on Monday**
*suggested the split squats and good mornings*
CrossFit Wig Wag 