For Load:
3 DB Snatches + 2 DB Hang Snatch + 25ft OH Lunge
One DB. Must be successful on both your right & left with the same weight.
EMOM x 15
Min 1: 50 DUs
Min 2: 5 Wall Walks + Max Burpees
Min 3: Rest
Score=burpees every round
1 Hang Snatch + 1 High Hang Snatch
1@60%
2@65%
2@70%
4@75%
4@70%
6@65%
For Time:
Buy In:50 Ab Mat Sit Ups
-into-
2 Rounds:
50 Double Unders
25 Hang Snatches
-into-
1 Round:
100 Double Unders
50 OAA DB Snatches
-into-
Buy Out: 50 Ab May Sit Ups
Time cap:15
Every 3:00 x 6
10 Bulgarian Split Squats (2 DBs)
10 Bulgarian Split Squats (1 DB)
:15s Split Squat Hold + 10 Bulgarian Split Squats (BW)
-rest 3:00-
2 Rounds:
45 Cal Row
-into-
2 Rounds:
10 RDLs (2DBs)
10 Alt Hammer Curls
10 Renegade Rows
10 Tuck Crunches
Bulgarian squats-1 leg per 3:00 window. 3 sets per leg
In 20 mins, find a heavy single for the last time on Henderson.
For Time:
10 Rounds:
12/9 Cal Row
5-4-3-2-1-1-2-3-4-5
Bar Muscle Ups
Time cap:16
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
CrossFit Wig Wag 