8 Rounds:
12/9 Ski Erg Cals
6 Bench Presses
Build up to a moderate weight that you can complete all 8 sets with.
12min EMOM
Odd Min: 5 Push Presses + 10 KB Swings
Even Min: 5 Thrusters + 10 Wall Balls
Re-Test Day!
last 1 mile run- 6/25/20
ROMWOD Warmup
For Time:
1 Mile Run
Max Effort 2k Row
Overhead Squat Complex:
1 Push Jerk + 1 Front Squat + 1 Push Jerk + 1 Narrow Grip OH Squat
Build to a heavy complex from the rack.
“Jackie Legs”
AMRAP x 13
5 Rds of Cindy
35 Dbl DB Front Squats
Max Rds of Cindy
Cindy=
5 Pull Ups
10 Push Ups
15 Air Squats
Score=max rds of Cindy
For Time:
Buy In: 25 Ab Mat Sit Ups
10 Rounds:
10 Deadlifts
200m Run
5 Cleans
Buy Out: 25 Ab Mat Sit Ups
Time cap: 30 mins
Your deadlift and clean weight should be the same. Pick the heaviest weight you can safely do for 5 heavy singles.
*PSA: You can lift heavy, be uncomfortable AND safe. Do not let it scare you and turn this into a 10 min workout.
Snatch Complex:
1 Tempo Snatch Grip Deadlift + 1 Hang Snatch + 1 Snatch
Tempo=
3 secs to top of knee
2 secs to full extension
For Time:
21-15-9
Hang Snatches
Burpees over the Bar
-into-
9-15-21
Machine Cals
Burpees
CrossFit Wig Wag 