Power Clean (1 Rep Max)
AMRAP x 12
10-8-6-4-2
Squat Cleans
*30 DUs after each round
-in remaining time-
AMRAP Squat Cleans
*Add weight with every round.
The last AMRAP should be your heaviest weight.
2×5@ ~70%
2×1@ ~80%
2×5@ ~85%
1×1@ ~90%
Record your last single
For Time:
5-10-15-20-15-10-5
DB Floor Press
Seated DB Shoulder Press
DB Bent Over Row
*10/7 Ski Erg Cals after each round
Time cap:15 mins
For Time:
3000m Row
200 Air Squats
100 Burpees
Partition however you like
Time cap: 40 mins
Bike Cals: 175/150
Build to ~70% of Power Snatch and complete 5 sets of 3.
Complete 5 sets of 2 at ~75-80%.
EMOM x 16
Min 1: 16 Overhead Squats
Min 2: Max HSPU
Min 3: 12 Overhead Squats
Min 4: Max HSPU
Min 5: 8 Overhead Squats
Min 6: Max HSPU
Min 7: 4 Overhead Squats
Min 8: Max HSPU
Min 9: 4 Overhead Squats
Min 10: Max HSPU
Min 11: 8 Overhead Squats
Min 12: Max HSPU
Min 13: 12 Overhead Squats
Min 14: Max HSPU
Min 15: 16 Overhead Squats
Min 16: Max HSPU
Pick a light weight for your barbell. This is definitely a HSPU workout. You will have 8 scores of max attempts but they do not have to be unbroken. Just however many you get done in that minute
For Time:
100 DUs
75 Wall Balls
50 Pull Ups
25 Burpee Box Jumps
100 DUs
25 Burpee Box Jumps
50 Pull Ups
75 Wall Balls
100 DUs
Time cap: 30 mins
CrossFit Wig Wag 