For Time:
5 Unbroken Rounds
15 Cleans
10 Front Squats
5 Shoulder to Overhead
Each round must be unbroken and touch n go.
But you may rest in between rounds.
Time cap: 15 mins
Snatch Balance+2 Zotts Presses
3@80% of Zotts Press
Power Snatch
2@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%
Back Squat
3@80%, 2@80%+, 2@80%, 1@80%+, 2@80%, 1@90%
Bench Press
12×3@60%
RDL
3×12@60%
If you have time
3 Rounds
10 Weighted Turkish Sit UPS
10/10 Weighted Side Bends
4 Hang Power Snatches+1 Squat Snatch
5@60%
4 Hang Power Cleans+1 Squat Clean
5@60%
4 Push Presses+1 Jerk
5@60%
Alt. D Ball over Shoulder
3×10 you choose the weight
50 Weighted Sit UPS
For Time:
365 Machine Cals
*Every 5 mins complete 5 Atomic Abs
Once you complete all calories you will perform max Core Complex in remaining time.
Time cap: 45 mins
Core Complex:
1 Weighted V Sit + 1 Weighted Turkish Sit Up + 1 Atomic Ab
5 sec. tempo snatch dl to hang position into a high pull+hang snatch+BTN Snatch Push Jerk
5@60%
5 sec. tempo clean dl to hang position into a high pull+hang snatch+PUSH Jerk
@60%
Push Pres w/pause in dip+Jerk w/pause in dip+ Jerk
5@60%
Tempo Shoulder Press (5 seconds down fast up)
5×4@60% of shoulder press
3 rounds
5 KB single leg RDL’s each leg
10 leg raises
10 weighted turkish sit ups
CrossFit Wig Wag 