Complete the following complex:
2 Front Squats + 1 Split Jerk
3@60%
2@70%
1@75%
1@80%
1@85-90%
*percentages are off of your split jerk
For Time:
1-2-3-4-5-6-7-8-9-10
Wall Balls
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Wall Balls
Toes to Bar
Time cap:16
Find a heavy single.
For Time:
5 Rounds
55 DUs
5 Bar Muscle Ups
E5MOM
Starting at 65% of your 20M watt average, increase your power output by 20W every 5 mins.
Time cap: 40 mins
This week we will not continue for the full time, once you cannot maintain the power output then you will record that time and finish with accessories.
3 Rounds:
10 Smash Head DB Bench Press
8 DB Flys
6 Skull Crushers
3 Rounds:
10 Barbell Bicep Curls
10 Barbell Reverse Grip Bent Over Rows
5 Chin Ups
5×3@70-80%
Rest 1:30-2:00 between sets. You may drop the barbell between reps.
AMRAP x 18
400m Run
18 OAA DB Hang Snatches
18 Push Ups
36 Air Squats
Each Section for Time:
0:00-10:00 complete:
50 Ass Bike Cals
3 Rounds of DT
10:00-20:00 complete:
50 Ass Bike Cals
2 Rounds of DT
20:00-30:00 complete:
50 Ass Bike Cals
1 Round of DT
DT= 12 Deadlifts+9 Hang Power Cleans+6 Push Jerks
Once a section is completed, you will rest the remainder of the time.
You will begin the first 3 rounds at a manageable weight and increase each section as rounds of DT go down.
Score=time for each section
Weight suggestions:
A)
155-185-205
105-125-145
B)
135-155-185
95-105-125
C)
95-115-135
65-85-95
CrossFit Wig Wag 