5 Sets:
1 Pause Push Jerk + 1 Pause Split Jerk
3 sec pause in the dip for both PJ & SJ.
Complete all 5 sets @ 60-65% of your push jerk
1 Push Jerk + 1 Split Jerk
2@65%
1@70%
2 @75%
1@80%
*percentages are now off of your split jerk.
For Time:
27-24-21-18-15-12-9-6-3
OA DB Shoulder 2 Overhead
*5 Burpee Box Jump Overs after each round
DB reps half on right & half on left.
time cap:15
For Time:
200 Double Unders
100 Wall Balls
50 Dbl DB Box Step Overs
Rx: 50/35 DB
20/14 WB
24/20” Box
Scaled: 35/20
14/10 WB
24/20” Box
*Partition however you like.
EMOM x 3
Min 1: 5 Burpees + Max Rower Cals
Min 2: Rest
Min 3: 10 Burpees + Max Rower Cals
Min 4: Rest
Min 5: 15 Burpees + Max Rower Cals
Min 6: Rest
You will complete this EMOM on each machine. Rower/Ski/Bike.
Score=max calories on each machine. (3 scores)
3 Sets:
10 Reverse Grip Barbell Curls
10 DB YTW’s (2 DBs)
10 DB Rows (2 DBs)
10 DB Step Ups (10 each leg)
30s Side Plank (R&L)
5×3@75% of no deficit DL.
Deficit-45# plate
AMRAP x 15
20 KB Swings
30 Deadlifts
40 Ab Mat Sit Ups
Deadlift weight should stay light.
Score=rounds+reps
“Rich-Inside”
For Time:
13 Squat Snatches 155/105
-into-
10 Rounds:
10 Pull Ups
100m Row
-into-
13 Squat Cleans 155/105
Time cap:30
CrossFit Wig Wag 