Clean Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
For Time:
2K Row
200 Air Squats
20 Bar Muscle Ups
2 Clean & Jerks @ 90%
Intent: Move fast through the cardio portion of this metcon. Give yourself enough time to compose yourself before you throw up that 90%.
time cap: 20 mins
5 Rounds:
10 Sit Ups
10 V Sits
10 Weighted Side Bends
Happy Dirty 30……..4 Matt C.!
34 min AMRAP:
10 KB Swings
3 RDs of “Bear Complex”
85 DUs
Bear Complex:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
4 Rounds:
10 Turkish Sit Ups (each arm)
30sec Hollow Rock
30sec Scissors
Build to a heavy 3 rep.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
For Time:
3 Rounds:
5 Hang Squat Snatches
10 Bar Facing Burpees
-into-
3 Rounds:
10 DB Hang Clean & Jerks
20 DB OA Devil Press
-into-
3 Rounds:
15 Weighted Box Step Overs
30 Wall Balls
Time Cap: 30 mins
3 Rounds:
30sec Plank
30 Grasshoppers
30 Russian Twists
Squat + Overhead Complex
1 Front Squat + 1 Split Jerk
Complex will be completed from the rack.
For Time:
200m Run
10 Thrusters
10 Pull Ups
200m Run
8 Thrusters
10 Pull Ups
200m Run
6 Thrusters
10 Pull Ups
200m Run
4 Thrusters
10 Pull Ups
200m Run
2 Thrusters
10 Pull Ups
Time cap: 15 mins
Intent: Move fast with heavy legs. The reps go down on the Thrusters but you will be tired so keep the weight lighter so you are able to knock them out without too much rest.
CrossFit Wig Wag 