Complex for Load:
1 Clean + 1 Front Squat + 1 Clean
For Time:
Buy In: 400m Run
1-2-3-4-5-6-7-8-9-10
Hang Cleans
T2B
Buy Out: 400m Run
Time cap: 15
Your barbell weight will depend on how efficient you are with toes to bar. It will be grippy.
Build to a 3 rep. Must be TnG.
For Time:
12 Rounds
2 Deadlifts @ 50%
5 Pull Ups
50m Suitcase Carry
Time cap: 18 mins
*must switch arms on every carry.
For Time:
10 Rounds
15 Ski Erg Cals
5 Atomic Abs
Work/Rest-1:1
Bike Cals: 11
Concept here is to use the first 5-3-1 as a warm up then 1-3 should begin to acclimate you for a 5 rep attempt at a higher percentage.
EMOM x 10
First 30s: Max Bar Facing Burpees
Second 30s: 1 Clean & Jerk
You should attempt to add weight every round. Finishing with a heavy single.
CrossFit Wig Wag 